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  6. Flax seeds vs. Kidney beans raw

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

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What are the differences between flax seeds and kidney beans raw?

  • Flax seeds are higher in vitamin B1, manganese, magnesium, selenium, phosphorus, and copper, yet kidney beans raw is higher in folate, iron, and potassium.
  • Flax seeds' daily need coverage for vitamin B1 is 93% more.
  • Flax seeds have 31 times more saturated fat than kidney beans raw. While flax seeds have 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 seeds 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.
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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +78.3%
Contains more CopperCopper +27.3%
Contains more ZincZinc +55.6%
Contains more PhosphorusPhosphorus +57.7%
Contains more ManganeseManganese +143.1%
Contains more SeleniumSelenium +693.8%
Contains more PotassiumPotassium +72.9%
Contains more IronIron +43.1%
Contains less SodiumSodium -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.
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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +40.9%
Contains more Vitamin B1Vitamin B1 +210.8%
Contains more Vitamin B3Vitamin B3 +49.5%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B6Vitamin B6 +19.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +650%
Contains more Vitamin B2Vitamin B2 +36%
Contains more Vitamin KVitamin K +341.9%
Contains more FolateFolate +352.9%
~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 raw DV% diff.
Polyunsaturated fat 28.73g 0.457g 188%
Vitamin B1 1.644mg 0.529mg 93%
Folate 87µg 394µg 77%
Manganese 2.482mg 1.021mg 64%
Fats 42.16g 0.83g 64%
Magnesium 392mg 140mg 60%
Selenium 25.4µg 3.2µg 40%
Phosphorus 642mg 407mg 34%
Iron 5.73mg 8.2mg 31%
Copper 1.22mg 0.958mg 29%
Monounsaturated fat 7.527g 0.064g 19%
Potassium 813mg 1406mg 17%
Saturated fat 3.663g 0.12g 16%
Zinc 4.34mg 2.79mg 14%
Choline 78.7mg 14%
Vitamin K 4.3µg 19µg 12%
Calcium 255mg 143mg 11%
Protein 18.29g 23.58g 11%
Calories 534kcal 333kcal 10%
Carbs 28.88g 60.01g 10%
Fiber 27.3g 24.9g 10%
Vitamin B6 0.473mg 0.397mg 6%
Vitamin B3 3.08mg 2.06mg 6%
Vitamin B2 0.161mg 0.219mg 4%
Vitamin B5 0.985mg 0.78mg 4%
Vitamin C 0.6mg 4.5mg 4%
Vitamin E 0.31mg 0.22mg 1%
Net carbs 1.58g 35.11g N/A
Sugar 1.55g 2.23g N/A
Sodium 30mg 24mg 0%
Tryptophan 0.297mg 0.279mg 0%
Threonine 0.766mg 0.992mg 0%
Isoleucine 0.896mg 1.041mg 0%
Leucine 1.235mg 1.882mg 0%
Lysine 0.862mg 1.618mg 0%
Methionine 0.37mg 0.355mg 0%
Phenylalanine 0.957mg 1.275mg 0%
Valine 1.072mg 1.233mg 0%
Histidine 0.472mg 0.656mg 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
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 FatsFats +4979.5%
Contains more ProteinProtein +28.9%
Contains more CarbsCarbs +107.8%
Contains more WaterWater +68.8%
~equal in Other ~3.83g

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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +11660.9%
Contains more Poly. FatPolyunsaturated fat +6186.7%
Contains less Sat. FatSaturated fat -96.7%

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 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.