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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 covers your daily need of 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Kidney beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Kidney beans Opinion
Calories 534kcal 127kcal Flax seeds
Protein 18.29g 8.67g Flax seeds
Fats 42.16g 0.5g Flax seeds
Vitamin C 0.6mg 1.2mg Kidney beans
Net carbs 1.58g 16.4g Kidney beans
Carbs 28.88g 22.8g Flax seeds
Magnesium 392mg 42mg Flax seeds
Calcium 255mg 35mg Flax seeds
Potassium 813mg 405mg Flax seeds
Iron 5.73mg 2.22mg Flax seeds
Sugar 1.55g 0.32g Kidney beans
Fiber 27.3g 6.4g Flax seeds
Copper 1.22mg 0.216mg Flax seeds
Zinc 4.34mg 1mg Flax seeds
Phosphorus 642mg 138mg Flax seeds
Sodium 30mg 1mg Kidney beans
Vitamin E 0.31mg 0.03mg Flax seeds
Manganese 2.482mg 0.43mg Flax seeds
Selenium 25.4µg 1.1µg Flax seeds
Vitamin B1 1.644mg 0.16mg Flax seeds
Vitamin B2 0.161mg 0.058mg Flax seeds
Vitamin B3 3.08mg 0.578mg Flax seeds
Vitamin B5 0.985mg 0.22mg Flax seeds
Vitamin B6 0.473mg 0.12mg Flax seeds
Vitamin K 4.3µg 8.4µg Kidney beans
Folate 87µg 130µg Kidney beans
Choline 78.7mg 30.5mg Flax seeds
Saturated Fat 3.663g 0.073g Kidney beans
Monounsaturated Fat 7.527g 0.039g Flax seeds
Polyunsaturated fat 28.73g 0.278g Flax seeds
Tryptophan 0.297mg 0.104mg Flax seeds
Threonine 0.766mg 0.319mg Flax seeds
Isoleucine 0.896mg 0.41mg Flax seeds
Leucine 1.235mg 0.736mg Flax seeds
Lysine 0.862mg 0.607mg Flax seeds
Methionine 0.37mg 0.113mg Flax seeds
Phenylalanine 0.957mg 0.511mg Flax seeds
Valine 1.072mg 0.5mg Flax seeds
Histidine 0.472mg 0.238mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Kidney beans
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
19%
Kidney beans
Minerals Daily Need Coverage Score
191%
Flax seeds
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 3.59g)
Which food is lower in glycemic index?
Kidney beans
Kidney beans is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.8)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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 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.