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  6. Flax seeds vs. Cranberry bean raw

Flax seeds vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are Flax seeds and Cranberry bean raw different?

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

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

Infographic

Flax seeds vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more MagnesiumMagnesium +151.3%
Contains more CalciumCalcium +100.8%
Contains more IronIron +14.6%
Contains more CopperCopper +53.7%
Contains more ZincZinc +19.6%
Contains more PhosphorusPhosphorus +72.6%
Contains more ManganeseManganese +169.8%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +63.8%
Contains less SodiumSodium -80%

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% 0.12% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +120.1%
Contains more Vitamin B3Vitamin B3 +111.7%
Contains more Vitamin B5Vitamin B5 +31.7%
Contains more Vitamin B6Vitamin B6 +53.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more FolateFolate +594.3%
~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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more FatsFats +3327.6%
Contains more OtherOther +12.4%
Contains more ProteinProtein +25.9%
Contains more CarbsCarbs +107.9%
Contains more WaterWater +78%

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 0.316 g
Monounsaturated Fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated Fat +7000.9%
Contains more Poly. FatPolyunsaturated fat +5351.6%
Contains less Sat. FatSaturated Fat -91.4%

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 bean raw
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 bean raw Opinion
Calories 534kcal 335kcal Flax seeds
Protein 18.29g 23.03g Cranberry bean raw
Fats 42.16g 1.23g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 35.35g Cranberry bean raw
Carbs 28.88g 60.05g Cranberry bean raw
Magnesium 392mg 156mg Flax seeds
Calcium 255mg 127mg Flax seeds
Potassium 813mg 1332mg Cranberry bean raw
Iron 5.73mg 5mg Flax seeds
Sugar 1.55g Cranberry bean raw
Fiber 27.3g 24.7g Flax seeds
Copper 1.22mg 0.794mg Flax seeds
Zinc 4.34mg 3.63mg Flax seeds
Phosphorus 642mg 372mg Flax seeds
Sodium 30mg 6mg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.92mg Flax seeds
Selenium 25.4µg 12.7µg Flax seeds
Vitamin B1 1.644mg 0.747mg Flax seeds
Vitamin B2 0.161mg 0.213mg Cranberry bean raw
Vitamin B3 3.08mg 1.455mg Flax seeds
Vitamin B5 0.985mg 0.748mg Flax seeds
Vitamin B6 0.473mg 0.309mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 604µg Cranberry bean raw
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.316g Cranberry bean raw
Monounsaturated Fat 7.527g 0.106g Flax seeds
Polyunsaturated fat 28.73g 0.527g Flax seeds
Tryptophan 0.297mg 0.273mg Flax seeds
Threonine 0.766mg 0.969mg Cranberry bean raw
Isoleucine 0.896mg 1.017mg Cranberry bean raw
Leucine 1.235mg 1.838mg Cranberry bean raw
Lysine 0.862mg 1.58mg Cranberry bean raw
Methionine 0.37mg 0.346mg Flax seeds
Phenylalanine 0.957mg 1.245mg Cranberry bean raw
Valine 1.072mg 1.205mg Cranberry bean raw
Histidine 0.472mg 0.641mg Cranberry bean raw
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 bean raw
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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
191%
Flax seeds
117%
Cranberry bean raw

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 bean raw
Cranberry bean raw is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Cranberry bean raw
Cranberry bean raw is lower in Saturated Fat (difference - 3.347g)
Which food is lower in glycemic index?
Cranberry bean raw
Cranberry bean raw is lower in glycemic index (difference - 35)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw 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 bean raw - 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.