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

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How are Flax and Cranberry bean raw different?

  • Flax 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 contains 12 times more Saturated Fat than Cranberry bean raw. While Flax 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 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.
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 Manganese +169.8%
Contains more Selenium +100%
Contains more Potassium +63.8%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 39% 188% 112% 160% 118% 1% 99% 265% 120% 70%
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 Manganese +169.8%
Contains more Selenium +100%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
8
:
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 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3327.6%
Contains more Other +12.4%
Contains more Protein +25.9%
Contains more Carbs +107.9%
Contains more Water +78%
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 Fats +3327.6%
Contains more Other +12.4%
Contains more Protein +25.9%
Contains more Carbs +107.9%
Contains more Water +78%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +7000.9%
Contains more Polyunsaturated fat +5351.6%
Contains less Saturated Fat -91.4%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
33% 11% 56%
Saturated Fat: 0.316 g
Monounsaturated Fat: 0.106 g
Polyunsaturated fat: 0.527 g
Contains more Monounsaturated Fat +7000.9%
Contains more Polyunsaturated fat +5351.6%
Contains less Saturated 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 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 Cranberry bean raw Opinion
Net carbs 1.58g 35.35g Cranberry bean raw
Protein 18.29g 23.03g Cranberry bean raw
Fats 42.16g 1.23g Flax
Carbs 28.88g 60.05g Cranberry bean raw
Calories 534kcal 335kcal Flax
Sugar 1.55g Cranberry bean raw
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 raw
Sodium 30mg 6mg Cranberry bean raw
Zinc 4.34mg 3.63mg Flax
Copper 1.22mg 0.794mg Flax
Manganese 2.482mg 0.92mg Flax
Selenium 25.4µg 12.7µg Flax
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.747mg Flax
Vitamin B2 0.161mg 0.213mg Cranberry bean raw
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 raw
Choline 78.7mg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.273mg Flax
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
Phenylalanine 0.957mg 1.245mg Cranberry bean raw
Valine 1.072mg 1.205mg Cranberry bean raw
Histidine 0.472mg 0.641mg Cranberry bean raw
Saturated Fat 3.663g 0.316g Cranberry bean raw
Monounsaturated Fat 7.527g 0.106g Flax
Polyunsaturated fat 28.73g 0.527g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Cranberry bean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
191%
Flax
117%
Cranberry bean raw

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 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 - 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.