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  6. Flax seeds vs. Broad beans

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

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How are flax seeds and broad beans different?

  • Flax seeds have more copper, vitamin B1, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than broad beans.
  • Daily need coverage for copper for flax seeds is 129% higher.
  • Flax seeds contain 25 times more selenium than broad beans. While flax seeds contain 25.4µg of selenium, broad beans contain only 1µg.

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

Infographic

Flax seeds vs Broad beans 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.
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 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Contains more MagnesiumMagnesium +1164.5%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +321.2%
Contains more IronIron +282%
Contains more CopperCopper +1933.3%
Contains more ZincZinc +823.4%
Contains more PhosphorusPhosphorus +779.5%
Contains less SodiumSodium -26.8%
Contains more ManganeseManganese +851%
Contains more SeleniumSelenium +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.
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1184.4%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +156.7%
Contains more Vitamin B5Vitamin B5 +1392.4%
Contains more Vitamin B6Vitamin B6 +1531%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3200%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Broad beans DV% diff.
Polyunsaturated fat 28.73g 0.303g 190%
Copper 1.22mg 0.06mg 129%
Vitamin B1 1.644mg 0.128mg 126%
Manganese 2.482mg 0.261mg 97%
Fiber 27.3g 3.6g 95%
Magnesium 392mg 31mg 86%
Phosphorus 642mg 73mg 81%
Fats 42.16g 0.5g 64%
Iron 5.73mg 1.5mg 53%
Selenium 25.4µg 1µg 44%
Zinc 4.34mg 0.47mg 35%
Vitamin B6 0.473mg 0.029mg 34%
Protein 18.29g 4.8g 27%
Calories 534kcal 62kcal 24%
Calcium 255mg 18mg 24%
Vitamin C 0.6mg 19.8mg 21%
Monounsaturated fat 7.527g 0.02g 19%
Potassium 813mg 193mg 18%
Vitamin B5 0.985mg 0.066mg 18%
Saturated fat 3.663g 0.142g 16%
Choline 78.7mg 14%
Vitamin B3 3.08mg 1.2mg 12%
Folate 87µg 58µg 7%
Carbs 28.88g 10.1g 6%
Vitamin B2 0.161mg 0.09mg 5%
Vitamin K 4.3µg 4%
Vitamin A 0µg 14µg 2%
Vitamin E 0.31mg 2%
Net carbs 1.58g 6.5g N/A
Sugar 1.55g N/A
Sodium 30mg 41mg 0%
Tryptophan 0.297mg 0.048mg 0%
Threonine 0.766mg 0.178mg 0%
Isoleucine 0.896mg 0.215mg 0%
Leucine 1.235mg 0.37mg 0%
Lysine 0.862mg 0.313mg 0%
Methionine 0.37mg 0.037mg 0%
Phenylalanine 0.957mg 0.195mg 0%
Valine 1.072mg 0.235mg 0%
Histidine 0.472mg 0.115mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
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 ProteinProtein +281%
Contains more FatsFats +8332%
Contains more CarbsCarbs +185.9%
Contains more OtherOther +312.2%
Contains more WaterWater +1102.6%

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
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 g
Contains more Mono. FatMonounsaturated fat +37535%
Contains more Poly. FatPolyunsaturated fat +9381.8%
Contains less Sat. FatSaturated fat -96.1%

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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. Broad beans - 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.