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Flax vs Green bean - In-Depth Nutrition Comparison

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Important differences between Flax and Green bean

  • Flax has more Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, and Zinc, however Green bean is richer in Vitamin K.
  • Flax's daily need coverage for Vitamin B1 is 130% more.
  • Flax contains 42 times more Selenium than Green bean. Flax contains 25.4µg of Selenium, while Green bean contains 0.6µg.

The food varieties used in the comparison are Seeds, flaxseed and Beans, snap, green, raw.

Infographic

Flax vs Green 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 +589.2%
Contains more Iron +456.3%
Contains more Magnesium +1468%
Contains more Phosphorus +1589.5%
Contains more Potassium +285.3%
Contains more Zinc +1708.3%
Contains more Copper +1668.1%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 18% 17% 19% 1% 7% 24%
Contains more Calcium +589.2%
Contains more Iron +456.3%
Contains more Magnesium +1468%
Contains more Phosphorus +1589.5%
Contains more Potassium +285.3%
Contains more Zinc +1708.3%
Contains more Copper +1668.1%
Contains less Sodium -80%

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
6
:
Contains more Vitamin B1 +1904.9%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +337.8%
Contains more Vitamin B6 +235.5%
Contains more Folate +163.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +32.3%
Contains more Vitamin C +1933.3%
Contains more Vitamin K +900%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 42% 9% 0% 41% 21% 24% 14% 14% 33% 25% 0% 108%
Contains more Vitamin B1 +1904.9%
Contains more Vitamin B2 +54.8%
Contains more Vitamin B3 +319.6%
Contains more Vitamin B5 +337.8%
Contains more Vitamin B6 +235.5%
Contains more Folate +163.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +32.3%
Contains more Vitamin C +1933.3%
Contains more Vitamin K +900%

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 Green 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 Green bean Opinion
Net carbs 1.58g 4.27g Green bean
Protein 18.29g 1.83g Flax
Fats 42.16g 0.22g Flax
Carbs 28.88g 6.97g Flax
Calories 534kcal 31kcal Flax
Starch g 0.88g Green bean
Fructose 0g 1.39g Green bean
Sugar 1.55g 3.26g Flax
Fiber 27.3g 2.7g Flax
Calcium 255mg 37mg Flax
Iron 5.73mg 1.03mg Flax
Magnesium 392mg 25mg Flax
Phosphorus 642mg 38mg Flax
Potassium 813mg 211mg Flax
Sodium 30mg 6mg Green bean
Zinc 4.34mg 0.24mg Flax
Copper 1.22mg 0.069mg Flax
Vitamin A 0IU 690IU Green bean
Vitamin E 0.31mg 0.41mg Green bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 12.2mg Green bean
Vitamin B1 1.644mg 0.082mg Flax
Vitamin B2 0.161mg 0.104mg Flax
Vitamin B3 3.08mg 0.734mg Flax
Vitamin B5 0.985mg 0.225mg Flax
Vitamin B6 0.473mg 0.141mg Flax
Folate 87µg 33µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 43µg Green bean
Tryptophan 0.297mg 0.019mg Flax
Threonine 0.766mg 0.079mg Flax
Isoleucine 0.896mg 0.066mg Flax
Leucine 1.235mg 0.112mg Flax
Lysine 0.862mg 0.088mg Flax
Methionine 0.37mg 0.022mg Flax
Phenylalanine 0.957mg 0.067mg Flax
Valine 1.072mg 0.09mg Flax
Histidine 0.472mg 0.034mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.05g Green bean
Monounsaturated Fat 7.527g 0.01g Flax
Polyunsaturated fat 28.73g 0.113g Flax

Which food is preferable for your diet?

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

People also compare

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
27
Green bean
Mineral Summary Score
181
Flax
17
Green 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
11%
Green bean
Carbohydrates
29%
Flax
7%
Green bean
Fats
195%
Flax
1%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 3.613g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 20)
Which food is cheaper?
Green bean
Green bean is cheaper (difference - $1.2)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.71g)
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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.