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  6. Flax seeds vs. Kidney beans

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

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How are flax seeds and kidney beans different?

  • Flax seeds are higher than kidney beans in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, selenium, iron, zinc, and vitamin B6.
  • Flax seeds cover your daily need for vitamin B1, 124% more than kidney beans.
  • Flax seeds contain 23 times more selenium than kidney beans. Flax seeds contain 25.4µg of selenium, while kidney beans contains 1.1µg.

Seeds, flaxseed and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flax seeds vs Kidney beans 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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +628.6%
Contains more PotassiumPotassium +100.7%
Contains more IronIron +158.1%
Contains more CopperCopper +464.8%
Contains more ZincZinc +334%
Contains more PhosphorusPhosphorus +365.2%
Contains more ManganeseManganese +477.2%
Contains more SeleniumSelenium +2209.1%
Contains less SodiumSodium -96.7%

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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin EVitamin E +933.3%
Contains more Vitamin B1Vitamin B1 +927.5%
Contains more Vitamin B2Vitamin B2 +177.6%
Contains more Vitamin B3Vitamin B3 +432.9%
Contains more Vitamin B5Vitamin B5 +347.7%
Contains more Vitamin B6Vitamin B6 +294.2%
Contains more CholineCholine +158%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin KVitamin K +95.3%
Contains more FolateFolate +49.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Kidney beans DV% diff.
Polyunsaturated fat 28.73g 0.278g 190%
Vitamin B1 1.644mg 0.16mg 124%
Copper 1.22mg 0.216mg 112%
Manganese 2.482mg 0.43mg 89%
Fiber 27.3g 6.4g 84%
Magnesium 392mg 42mg 83%
Phosphorus 642mg 138mg 72%
Fats 42.16g 0.5g 64%
Selenium 25.4µg 1.1µg 44%
Iron 5.73mg 2.22mg 44%
Zinc 4.34mg 1mg 30%
Vitamin B6 0.473mg 0.12mg 27%
Calcium 255mg 35mg 22%
Calories 534kcal 127kcal 20%
Protein 18.29g 8.67g 19%
Monounsaturated fat 7.527g 0.039g 19%
Saturated fat 3.663g 0.073g 16%
Vitamin B3 3.08mg 0.578mg 16%
Vitamin B5 0.985mg 0.22mg 15%
Potassium 813mg 405mg 12%
Folate 87µg 130µg 11%
Choline 78.7mg 30.5mg 9%
Vitamin B2 0.161mg 0.058mg 8%
Vitamin K 4.3µg 8.4µg 3%
Vitamin E 0.31mg 0.03mg 2%
Carbs 28.88g 22.8g 2%
Sodium 30mg 1mg 1%
Vitamin C 0.6mg 1.2mg 1%
Net carbs 1.58g 16.4g N/A
Sugar 1.55g 0.32g N/A
Tryptophan 0.297mg 0.104mg 0%
Threonine 0.766mg 0.319mg 0%
Isoleucine 0.896mg 0.41mg 0%
Leucine 1.235mg 0.736mg 0%
Lysine 0.862mg 0.607mg 0%
Methionine 0.37mg 0.113mg 0%
Phenylalanine 0.957mg 0.511mg 0%
Valine 1.072mg 0.5mg 0%
Histidine 0.472mg 0.238mg 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
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +111%
Contains more FatsFats +8332%
Contains more CarbsCarbs +26.7%
Contains more OtherOther +240.4%
Contains more WaterWater +861.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +19200%
Contains more Poly. FatPolyunsaturated fat +10234.5%
Contains less Sat. FatSaturated fat -98%

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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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.