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  6. Flax seeds vs. Black turtle bean

Flax seeds vs. Black turtle bean — In-Depth Nutrition Comparison

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What are the main differences between Flax seeds and Black turtle bean?

  • Flax seeds are richer in Manganese, Vitamin B1, Magnesium, Fiber, Selenium, Phosphorus, and Copper, yet Black turtle bean is richer in Folate, Iron, and Potassium.
  • Black turtle bean's daily need coverage for Folate is 89% higher.
  • Flax seeds have 8 times more Selenium than Black turtle bean. Flax seeds have 25.4µg of Selenium, while Black turtle bean has 3.2µg.

We used Seeds, flaxseed and Beans, black turtle, mature seeds, raw types in this comparison.

Infographic

Flax seeds vs Black turtle bean infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more MagnesiumMagnesium +145%
Contains more CalciumCalcium +59.4%
Contains more CopperCopper +22%
Contains more ZincZinc +97.3%
Contains more PhosphorusPhosphorus +45.9%
Contains more ManganeseManganese +148.2%
Contains more SeleniumSelenium +693.8%
Contains more PotassiumPotassium +84.5%
Contains more IronIron +51.8%
Contains less SodiumSodium -70%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +47.6%
Contains more Vitamin B1Vitamin B1 +82.7%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more Vitamin B6Vitamin B6 +65.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more Vitamin KVitamin K +30.2%
Contains more FolateFolate +410.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.899mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more FatsFats +4584.4%
Contains more ProteinProtein +16.2%
Contains more CarbsCarbs +119%
Contains more WaterWater +58%
~equal in Other ~3.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
33% 11% 56%
Saturated Fat: Sat. Fat 0.232 g
Monounsaturated Fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated Fat +9550%
Contains more Poly. FatPolyunsaturated fat +7323.8%
Contains less Sat. FatSaturated Fat -93.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Black turtle bean
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Black turtle bean Opinion
Calories 534kcal 339kcal Flax seeds
Protein 18.29g 21.25g Black turtle bean
Fats 42.16g 0.9g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 47.75g Black turtle bean
Carbs 28.88g 63.25g Black turtle bean
Magnesium 392mg 160mg Flax seeds
Calcium 255mg 160mg Flax seeds
Potassium 813mg 1500mg Black turtle bean
Iron 5.73mg 8.7mg Black turtle bean
Sugar 1.55g 2.12g Flax seeds
Fiber 27.3g 15.5g Flax seeds
Copper 1.22mg 1mg Flax seeds
Zinc 4.34mg 2.2mg Flax seeds
Phosphorus 642mg 440mg Flax seeds
Sodium 30mg 9mg Black turtle bean
Vitamin A 0IU 17IU Black turtle bean
Vitamin E 0.31mg 0.21mg Flax seeds
Manganese 2.482mg 1mg Flax seeds
Selenium 25.4µg 3.2µg Flax seeds
Vitamin B1 1.644mg 0.9mg Flax seeds
Vitamin B2 0.161mg 0.193mg Black turtle bean
Vitamin B3 3.08mg 1.955mg Flax seeds
Vitamin B5 0.985mg 0.899mg Flax seeds
Vitamin B6 0.473mg 0.286mg Flax seeds
Vitamin K 4.3µg 5.6µg Black turtle bean
Folate 87µg 444µg Black turtle bean
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.232g Black turtle bean
Monounsaturated Fat 7.527g 0.078g Flax seeds
Polyunsaturated fat 28.73g 0.387g Flax seeds
Tryptophan 0.297mg 0.252mg Flax seeds
Threonine 0.766mg 0.894mg Black turtle bean
Isoleucine 0.896mg 0.938mg Black turtle bean
Leucine 1.235mg 1.697mg Black turtle bean
Lysine 0.862mg 1.459mg Black turtle bean
Methionine 0.37mg 0.32mg Flax seeds
Phenylalanine 0.957mg 1.149mg Black turtle bean
Valine 1.072mg 1.112mg Black turtle bean
Histidine 0.472mg 0.592mg Black turtle bean
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Black turtle bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
60%
Black turtle bean
Minerals Daily Need Coverage Score
191%
Flax seeds
135%
Black turtle bean

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Black turtle bean
Black turtle bean contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Black turtle bean
Black turtle bean is lower in Saturated Fat (difference - 3.431g)
Which food is lower in glycemic index?
Black turtle bean
Black turtle bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Black turtle bean
Black turtle bean is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.