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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
Flax
5
:
3
Kidney bean
Kidney bean
Contains more Calcium +78.3%
Contains more Magnesium +180%
Contains more Phosphorus +57.7%
Contains more Zinc +55.6%
Contains more Copper +27.3%
Contains more Iron +43.1%
Contains more Potassium +72.9%
Contains less Sodium -20%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Contains more Calcium +78.3%
Contains more Magnesium +180%
Contains more Phosphorus +57.7%
Contains more Zinc +55.6%
Contains more Copper +27.3%
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
Flax
5
:
4
Kidney bean
Kidney bean
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 Folate +352.9%
Contains more Vitamin K +341.9%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Kidney bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
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 Folate +352.9%
Contains more Vitamin K +341.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
1
:
4
Kidney bean
Kidney bean
Contains more Fats +4979.5%
Contains more Protein +28.9%
Contains more Carbs +107.8%
Contains more Water +68.8%
Equal in Other - 3.83
Flax
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
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Fats +4979.5%
Contains more Protein +28.9%
Contains more Carbs +107.8%
Contains more Water +68.8%
Equal in Other - 3.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +11660.9%
Contains more Polyunsaturated fat +6186.7%
Contains less Saturated Fat -96.7%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +11660.9%
Contains more Polyunsaturated fat +6186.7%
Contains less Saturated Fat -96.7%

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

All nutrients comparison - raw data values

Nutrient Flax Kidney bean Opinion
Net carbs 1.58g 35.11g Kidney bean
Protein 18.29g 23.58g Kidney bean
Fats 42.16g 0.83g Flax
Carbs 28.88g 60.01g Kidney bean
Calories 534kcal 333kcal Flax
Sugar 1.55g 2.23g Flax
Fiber 27.3g 24.9g Flax
Calcium 255mg 143mg Flax
Iron 5.73mg 8.2mg Kidney bean
Magnesium 392mg 140mg Flax
Phosphorus 642mg 407mg Flax
Potassium 813mg 1406mg Kidney bean
Sodium 30mg 24mg Kidney bean
Zinc 4.34mg 2.79mg Flax
Copper 1.22mg 0.958mg Flax
Vitamin E 0.31mg 0.22mg Flax
Vitamin C 0.6mg 4.5mg Kidney bean
Vitamin B1 1.644mg 0.529mg Flax
Vitamin B2 0.161mg 0.219mg Kidney bean
Vitamin B3 3.08mg 2.06mg Flax
Vitamin B5 0.985mg 0.78mg Flax
Vitamin B6 0.473mg 0.397mg Flax
Folate 87µg 394µg Kidney bean
Vitamin K 4.3µg 19µg Kidney bean
Tryptophan 0.297mg 0.279mg Flax
Threonine 0.766mg 0.992mg Kidney bean
Isoleucine 0.896mg 1.041mg Kidney bean
Leucine 1.235mg 1.882mg Kidney bean
Lysine 0.862mg 1.618mg Kidney bean
Methionine 0.37mg 0.355mg Flax
Phenylalanine 0.957mg 1.275mg Kidney bean
Valine 1.072mg 1.233mg Kidney bean
Histidine 0.472mg 0.656mg Kidney bean
Saturated Fat 3.663g 0.12g Kidney bean
Monounsaturated Fat 7.527g 0.064g Flax
Polyunsaturated fat 28.73g 0.457g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
63%
Flax
60%
Kidney bean
Minerals Daily Need Coverage Score
181%
Flax
143%
Kidney bean

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.

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.