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  6. Flax seeds vs. Broad bean raw

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

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Summary of differences between flax seeds and broad bean raw

  • Flax seeds have more vitamin B1, copper, magnesium, fiber, manganese, phosphorus, iron, selenium, and zinc, while broad bean raw has more vitamin K.
  • Flax seeds cover your daily need for vitamin B1, 126% more than broad bean raw.
  • Flax seeds contain 32 times more selenium than broad bean raw. While flax seeds contain 25.4µg of selenium, broad bean raw contains only 0.8µg.

These are the specific foods used in this comparison Seeds, flaxseed and Beans, fava, in pod, raw.

Infographic

Flax seeds vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +1087.9%
Contains more CalciumCalcium +589.2%
Contains more PotassiumPotassium +144.9%
Contains more IronIron +269.7%
Contains more CopperCopper +203.5%
Contains more ZincZinc +334%
Contains more PhosphorusPhosphorus +397.7%
Contains more ManganeseManganese +275.5%
Contains more SeleniumSelenium +3075%
Contains less SodiumSodium -16.7%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +1136.1%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B5Vitamin B5 +337.8%
Contains more Vitamin B6Vitamin B6 +354.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +516.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +274.2%
Contains more Vitamin B2Vitamin B2 +80.1%
Contains more Vitamin KVitamin K +851.2%
Contains more FolateFolate +70.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Broad bean raw DV% diff.
Polyunsaturated fat 28.73g 0.342g 189%
Vitamin B1 1.644mg 0.133mg 126%
Copper 1.22mg 0.402mg 91%
Magnesium 392mg 33mg 85%
Manganese 2.482mg 0.661mg 79%
Fiber 27.3g 7.5g 79%
Phosphorus 642mg 129mg 73%
Fats 42.16g 0.73g 64%
Iron 5.73mg 1.55mg 52%
Selenium 25.4µg 0.8µg 45%
Vitamin K 4.3µg 40.9µg 31%
Zinc 4.34mg 1mg 30%
Vitamin B6 0.473mg 0.104mg 28%
Calories 534kcal 88kcal 22%
Calcium 255mg 37mg 22%
Protein 18.29g 7.92g 21%
Monounsaturated fat 7.527g 0.104g 19%
Saturated fat 3.663g 0.118g 16%
Vitamin B5 0.985mg 0.225mg 15%
Folate 87µg 148µg 15%
Choline 78.7mg 14%
Potassium 813mg 332mg 14%
Vitamin B2 0.161mg 0.29mg 10%
Vitamin E 0.31mg 1.16mg 6%
Vitamin B3 3.08mg 2.249mg 5%
Carbs 28.88g 17.63g 4%
Vitamin C 0.6mg 3.7mg 3%
Vitamin A 0µg 17µg 2%
Net carbs 1.58g 10.13g N/A
Sugar 1.55g 9.21g N/A
Sodium 30mg 25mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +130.9%
Contains more FatsFats +5675.3%
Contains more CarbsCarbs +63.8%
Contains more OtherOther +231.3%
Contains more WaterWater +943.1%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +7137.5%
Contains more Poly. FatPolyunsaturated fat +8300.6%
Contains less Sat. FatSaturated fat -96.8%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.