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  6. Flax seeds vs. Cranberry beans

Flax seeds vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Cranberry beans

  • Flax seeds are richer in Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Iron, Selenium, and Vitamin B6, while Cranberry beans is higher in Folate.
  • Flax seeds covers your daily Vitamin B1 needs 120% more than Cranberry beans.
  • Flax seeds have 20 times more Selenium than Cranberry beans. Flax seeds have 25.4µg of Selenium, while Cranberry beans has 1.3µg.

Specific food types used in this comparison are Seeds, flaxseed and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Flax seeds vs Cranberry beans 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 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +684%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +110.1%
Contains more IronIron +174.2%
Contains more CopperCopper +428.1%
Contains more ZincZinc +280.7%
Contains more PhosphorusPhosphorus +375.6%
Contains more ManganeseManganese +570.8%
Contains more SeleniumSelenium +1853.8%
Contains less SodiumSodium -96.7%

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% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +682.9%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +498.1%
Contains more Vitamin B5Vitamin B5 +310.4%
Contains more Vitamin B6Vitamin B6 +484%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +137.9%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~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
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +95.8%
Contains more FatsFats +9065.2%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +240.4%
Contains more WaterWater +828.9%

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 0.119 g
Monounsaturated Fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated Fat +18717.5%
Contains more Poly. FatPolyunsaturated fat +14337.2%
Contains less Sat. FatSaturated Fat -96.8%

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 Cranberry beans
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 seeds Cranberry beans Opinion
Calories 534kcal 136kcal Flax seeds
Protein 18.29g 9.34g Flax seeds
Fats 42.16g 0.46g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 15.86g Cranberry beans
Carbs 28.88g 24.46g Flax seeds
Magnesium 392mg 50mg Flax seeds
Calcium 255mg 50mg Flax seeds
Potassium 813mg 387mg Flax seeds
Iron 5.73mg 2.09mg Flax seeds
Sugar 1.55g Cranberry beans
Fiber 27.3g 8.6g Flax seeds
Copper 1.22mg 0.231mg Flax seeds
Zinc 4.34mg 1.14mg Flax seeds
Phosphorus 642mg 135mg Flax seeds
Sodium 30mg 1mg Cranberry beans
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.37mg Flax seeds
Selenium 25.4µg 1.3µg Flax seeds
Vitamin B1 1.644mg 0.21mg Flax seeds
Vitamin B2 0.161mg 0.069mg Flax seeds
Vitamin B3 3.08mg 0.515mg Flax seeds
Vitamin B5 0.985mg 0.24mg Flax seeds
Vitamin B6 0.473mg 0.081mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 207µg Cranberry beans
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.119g Cranberry beans
Monounsaturated Fat 7.527g 0.04g Flax seeds
Polyunsaturated fat 28.73g 0.199g Flax seeds
Tryptophan 0.297mg 0.111mg Flax seeds
Threonine 0.766mg 0.393mg Flax seeds
Isoleucine 0.896mg 0.412mg Flax seeds
Leucine 1.235mg 0.746mg Flax seeds
Lysine 0.862mg 0.641mg Flax seeds
Methionine 0.37mg 0.14mg Flax seeds
Phenylalanine 0.957mg 0.505mg Flax seeds
Valine 1.072mg 0.489mg Flax seeds
Histidine 0.472mg 0.26mg Flax seeds
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 Cranberry beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Cranberry beans
Minerals Daily Need Coverage Score
191%
Flax seeds
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 3.544g)
Which food is lower in glycemic index?
Cranberry beans
Cranberry beans is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.