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

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What are the differences between Flax and Kidney beans raw?

  • Flax is higher in Vitamin B1, Manganese, Magnesium, Selenium, Phosphorus, and Copper, yet Kidney beans raw 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 beans raw. While Flax has 3.663g of Saturated Fat, Kidney beans raw has only 0.12g.

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

Infographic

Flax vs Kidney beans 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.
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 Manganese +143.1%
Contains more Selenium +693.8%
Contains more Iron +43.1%
Contains more Potassium +72.9%
Contains less Sodium -20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
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 Manganese +143.1%
Contains more Selenium +693.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
6
:
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 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
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
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
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
Contains more Monounsaturated Fat +11660.9%
Contains more Polyunsaturated fat +6186.7%
Contains less Saturated Fat -96.7%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Kidney beans raw
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 beans raw Opinion
Net carbs 1.58g 35.11g Kidney beans raw
Protein 18.29g 23.58g Kidney beans raw
Fats 42.16g 0.83g Flax
Carbs 28.88g 60.01g Kidney beans raw
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 beans raw
Magnesium 392mg 140mg Flax
Phosphorus 642mg 407mg Flax
Potassium 813mg 1406mg Kidney beans raw
Sodium 30mg 24mg Kidney beans raw
Zinc 4.34mg 2.79mg Flax
Copper 1.22mg 0.958mg Flax
Manganese 2.482mg 1.021mg Flax
Selenium 25.4µg 3.2µg Flax
Vitamin E 0.31mg 0.22mg Flax
Vitamin C 0.6mg 4.5mg Kidney beans raw
Vitamin B1 1.644mg 0.529mg Flax
Vitamin B2 0.161mg 0.219mg Kidney beans raw
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 beans raw
Choline 78.7mg Flax
Vitamin K 4.3µg 19µg Kidney beans raw
Tryptophan 0.297mg 0.279mg Flax
Threonine 0.766mg 0.992mg Kidney beans raw
Isoleucine 0.896mg 1.041mg Kidney beans raw
Leucine 1.235mg 1.882mg Kidney beans raw
Lysine 0.862mg 1.618mg Kidney beans raw
Methionine 0.37mg 0.355mg Flax
Phenylalanine 0.957mg 1.275mg Kidney beans raw
Valine 1.072mg 1.233mg Kidney beans raw
Histidine 0.472mg 0.656mg Kidney beans raw
Saturated Fat 3.663g 0.12g Kidney beans raw
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 beans raw
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 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
56%
Kidney beans raw
Minerals Daily Need Coverage Score
191%
Flax
130%
Kidney beans raw

Comparison summary

Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 3.543g)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 22)
Which food is cheaper?
Kidney beans raw
Kidney beans raw 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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Kidney beans raw - 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.