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Flax vs. Broad bean — In-Depth Nutrition Comparison

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How are Flax and Broad bean different?

  • Flax has more Copper, Vitamin B1, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Broad bean.
  • Daily need coverage for Copper from Flax is 129% higher.
  • Flax contains 25 times more Selenium than Broad bean. While Flax contains 25.4µg of Selenium, Broad bean contains only 1µg.

Seeds, flaxseed and Broadbeans, immature seeds, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Flax vs Broad 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
10
:
Contains more Calcium +1316.7%
Contains more Iron +282%
Contains more Magnesium +1164.5%
Contains more Phosphorus +779.5%
Contains more Potassium +321.2%
Contains less Sodium -26.8%
Contains more Zinc +823.4%
Contains more Copper +1933.3%
Contains more Manganese +851%
Contains more Selenium +2440%
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 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +1316.7%
Contains more Iron +282%
Contains more Magnesium +1164.5%
Contains more Phosphorus +779.5%
Contains more Potassium +321.2%
Contains less Sodium -26.8%
Contains more Zinc +823.4%
Contains more Copper +1933.3%
Contains more Manganese +851%
Contains more Selenium +2440%

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 B1 +1184.4%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B3 +156.7%
Contains more Vitamin B5 +1392.4%
Contains more Vitamin B6 +1531%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +3200%
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 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin B1 +1184.4%
Contains more Vitamin B2 +78.9%
Contains more Vitamin B3 +156.7%
Contains more Vitamin B5 +1392.4%
Contains more Vitamin B6 +1531%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin C +3200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +281%
Contains more Fats +8332%
Contains more Carbs +185.9%
Contains more Other +312.2%
Contains more Water +1102.6%
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
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +281%
Contains more Fats +8332%
Contains more Carbs +185.9%
Contains more Other +312.2%
Contains more Water +1102.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +37535%
Contains more Polyunsaturated fat +9381.8%
Contains less Saturated Fat -96.1%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains more Monounsaturated Fat +37535%
Contains more Polyunsaturated fat +9381.8%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Broad bean
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar 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 Broad bean Opinion
Net carbs 1.58g 6.5g Broad bean
Protein 18.29g 4.8g Flax
Fats 42.16g 0.5g Flax
Carbs 28.88g 10.1g Flax
Calories 534kcal 62kcal Flax
Sugar 1.55g Broad bean
Fiber 27.3g 3.6g Flax
Calcium 255mg 18mg Flax
Iron 5.73mg 1.5mg Flax
Magnesium 392mg 31mg Flax
Phosphorus 642mg 73mg Flax
Potassium 813mg 193mg Flax
Sodium 30mg 41mg Flax
Zinc 4.34mg 0.47mg Flax
Copper 1.22mg 0.06mg Flax
Manganese 2.482mg 0.261mg Flax
Selenium 25.4µg 1µg Flax
Vitamin A 0IU 270IU Broad bean
Vitamin A RAE 0µg 14µg Broad bean
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 19.8mg Broad bean
Vitamin B1 1.644mg 0.128mg Flax
Vitamin B2 0.161mg 0.09mg Flax
Vitamin B3 3.08mg 1.2mg Flax
Vitamin B5 0.985mg 0.066mg Flax
Vitamin B6 0.473mg 0.029mg Flax
Folate 87µg 58µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.048mg Flax
Threonine 0.766mg 0.178mg Flax
Isoleucine 0.896mg 0.215mg Flax
Leucine 1.235mg 0.37mg Flax
Lysine 0.862mg 0.313mg Flax
Methionine 0.37mg 0.037mg Flax
Phenylalanine 0.957mg 0.195mg Flax
Valine 1.072mg 0.235mg Flax
Histidine 0.472mg 0.115mg Flax
Saturated Fat 3.663g 0.142g Broad bean
Monounsaturated Fat 7.527g 0.02g Flax
Polyunsaturated fat 28.73g 0.303g 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 Broad bean
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
18%
Broad bean
Minerals Daily Need Coverage Score
191%
Flax
21%
Broad bean

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 11mg)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Broad bean
Broad bean is lower in Saturated Fat (difference - 3.521g)
Which food is lower in glycemic index?
Broad bean
Broad bean is lower in glycemic index (difference - 79)
Which food is cheaper?
Broad bean
Broad bean is cheaper (difference - $2.4)
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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.