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Flax vs Kidney bean - In-Depth Nutrition Comparison

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What are the differences between Flax and Kidney bean?

  • Flax is higher in Vitamin B1, Manganese, Magnesium, Selenium, Phosphorus, and Copper, yet Kidney bean is higher in Folate, Iron, and Potassium.
  • Flax's daily need coverage for Vitamin B1 is 93% more.
  • Flax has 31 times more Saturated Fat than Kidney bean. While Flax has 3.663g of Saturated Fat, Kidney bean has only 0.12g.

We used Seeds, flaxseed and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Flax vs Kidney 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +78.3%
Contains more Magnesium +180%
Contains more Copper +27.3%
Contains more Zinc +55.6%
Contains more Phosphorus +57.7%
Contains more Iron +43.1%
Contains more Potassium +72.9%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Calcium +78.3%
Contains more Magnesium +180%
Contains more Copper +27.3%
Contains more Zinc +55.6%
Contains more Phosphorus +57.7%
Contains more Iron +43.1%
Contains more Potassium +72.9%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Vitamin E +40.9%
Contains more Vitamin B1 +210.8%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +19.1%
Contains more Vitamin C +650%
Contains more Vitamin B2 +36%
Contains more Vitamin K +341.9%
Contains more Folate +352.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin E +40.9%
Contains more Vitamin B1 +210.8%
Contains more Vitamin B3 +49.5%
Contains more Vitamin B5 +26.3%
Contains more Vitamin B6 +19.1%
Contains more Vitamin C +650%
Contains more Vitamin B2 +36%
Contains more Vitamin K +341.9%
Contains more Folate +352.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
60
Kidney bean
Mineral Summary Score
181
Flax
143
Kidney bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
141%
Kidney bean
Carbohydrates
29%
Flax
60%
Kidney bean
Fats
195%
Flax
4%
Kidney bean

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Kidney bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 3.543g)
Which food is lower in glycemic index?
Kidney bean
Kidney bean is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.8)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.68g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Flax Kidney bean Opinion
Calories 534 333 Flax
Protein 18.29 23.58 Kidney bean
Fats 42.16 0.83 Flax
Vitamin C 0.6 4.5 Kidney bean
Carbs 28.88 60.01 Kidney bean
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 8.2 Kidney bean
Calcium 255 143 Flax
Potassium 813 1406 Kidney bean
Magnesium 392 140 Flax
Sugar 1.55 2.23 Flax
Fiber 27.3 24.9 Flax
Copper 1.22 0.958 Flax
Zinc 4.34 2.79 Flax
Starch
Phosphorus 642 407 Flax
Sodium 30 24 Kidney bean
Vitamin A 0 0
Vitamin E 0.31 0.22 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.529 Flax
Vitamin B2 0.161 0.219 Kidney bean
Vitamin B3 3.08 2.06 Flax
Vitamin B5 0.985 0.78 Flax
Vitamin B6 0.473 0.397 Flax
Vitamin B12 0 0
Vitamin K 4.3 19 Kidney bean
Folate 87 394 Kidney bean
Trans Fat 0 Flax
Saturated Fat 3.663 0.12 Kidney bean
Monounsaturated Fat 7.527 0.064 Flax
Polyunsaturated fat 28.73 0.457 Flax
Tryptophan 0.297 0.279 Flax
Threonine 0.766 0.992 Kidney bean
Isoleucine 0.896 1.041 Kidney bean
Leucine 1.235 1.882 Kidney bean
Lysine 0.862 1.618 Kidney bean
Methionine 0.37 0.355 Flax
Phenylalanine 0.957 1.275 Kidney bean
Valine 1.072 1.233 Kidney bean
Histidine 0.472 0.656 Kidney bean
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.