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Flax vs Cranberry bean - In-Depth Nutrition Comparison

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How are Flax and Cranberry bean different?

  • Flax is higher in Vitamin B1, Manganese, Magnesium, Copper, Phosphorus, Selenium, and Calcium, however Cranberry bean is richer in Folate, and Potassium.
  • Daily need coverage for Folate from Cranberry bean is 129% higher.
  • Flax contains 12 times more Saturated Fat than Cranberry bean. While Flax contains 3.663g of Saturated Fat, Cranberry bean contains only 0.316g.

Seeds, flaxseed and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Flax vs Cranberry bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +100.8%
Contains more Iron +14.6%
Contains more Magnesium +151.3%
Contains more Phosphorus +72.6%
Contains more Zinc +19.6%
Contains more Copper +53.7%
Contains more Potassium +63.8%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Contains more Calcium +100.8%
Contains more Iron +14.6%
Contains more Magnesium +151.3%
Contains more Phosphorus +72.6%
Contains more Zinc +19.6%
Contains more Copper +53.7%
Contains more Potassium +63.8%
Contains less Sodium -80%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +53.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Folate +594.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +120.1%
Contains more Vitamin B3 +111.7%
Contains more Vitamin B5 +31.7%
Contains more Vitamin B6 +53.1%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +32.3%
Contains more Folate +594.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Cranberry bean
Rich in minerals ok
Rich in vitamins 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

All nutrients comparison - raw data values

Nutrient Flax Cranberry bean Opinion
Net carbs 1.58g 35.35g Cranberry bean
Protein 18.29g 23.03g Cranberry bean
Fats 42.16g 1.23g Flax
Carbs 28.88g 60.05g Cranberry bean
Calories 534kcal 335kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Cranberry bean
Fiber 27.3g 24.7g Flax
Calcium 255mg 127mg Flax
Iron 5.73mg 5mg Flax
Magnesium 392mg 156mg Flax
Phosphorus 642mg 372mg Flax
Potassium 813mg 1332mg Cranberry bean
Sodium 30mg 6mg Cranberry bean
Zinc 4.34mg 3.63mg Flax
Copper 1.22mg 0.794mg Flax
Vitamin A 0IU 2IU Cranberry bean
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.747mg Flax
Vitamin B2 0.161mg 0.213mg Cranberry bean
Vitamin B3 3.08mg 1.455mg Flax
Vitamin B5 0.985mg 0.748mg Flax
Vitamin B6 0.473mg 0.309mg Flax
Folate 87µg 604µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.273mg Flax
Threonine 0.766mg 0.969mg Cranberry bean
Isoleucine 0.896mg 1.017mg Cranberry bean
Leucine 1.235mg 1.838mg Cranberry bean
Lysine 0.862mg 1.58mg Cranberry bean
Methionine 0.37mg 0.346mg Flax
Phenylalanine 0.957mg 1.245mg Cranberry bean
Valine 1.072mg 1.205mg Cranberry bean
Histidine 0.472mg 0.641mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.316g Cranberry bean
Monounsaturated Fat 7.527g 0.106g Flax
Polyunsaturated fat 28.73g 0.527g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Cranberry bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
69
Cranberry bean
Mineral Summary Score
181
Flax
122
Cranberry bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
138%
Cranberry bean
Carbohydrates
29%
Flax
60%
Cranberry bean
Fats
195%
Flax
6%
Cranberry bean

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cranberry bean
Cranberry bean is lower in Saturated Fat (difference - 3.347g)
Which food is lower in glycemic index?
Cranberry bean
Cranberry bean is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Cranberry bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.