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  6. Flax seeds vs. Green beans

Flax seeds vs. Green beans — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and green beans

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc, while green beans have more vitamin K.
  • Flax seeds cover your daily need for vitamin B1, 131% more than green beans.
  • Flax seeds contain 127 times more selenium than green beans. While flax seeds contain 25.4µg of selenium, green beans contain only 0.2µg.

These are the specific foods used in this comparison Seeds, flaxseed and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Flax seeds vs Green 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +479.5%
Contains more PotassiumPotassium +456.8%
Contains more IronIron +781.5%
Contains more CopperCopper +2040.4%
Contains more ZincZinc +1636%
Contains more PhosphorusPhosphorus +2113.8%
Contains more ManganeseManganese +770.9%
Contains more SeleniumSelenium +12600%
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +2121.6%
Contains more Vitamin B2Vitamin B2 +66%
Contains more Vitamin B3Vitamin B3 +401.6%
Contains more Vitamin B5Vitamin B5 +1231.1%
Contains more Vitamin B6Vitamin B6 +744.6%
Contains more FolateFolate +163.6%
Contains more CholineCholine +365.7%
Contains more Vitamin CVitamin C +1516.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +48.4%
Contains more Vitamin KVitamin K +1014%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Green beans DV% diff.
Polyunsaturated fat 28.73g 0.145g 191%
Vitamin B1 1.644mg 0.074mg 131%
Copper 1.22mg 0.057mg 129%
Manganese 2.482mg 0.285mg 96%
Fiber 27.3g 3.2g 96%
Magnesium 392mg 18mg 89%
Phosphorus 642mg 29mg 88%
Fats 42.16g 0.28g 64%
Iron 5.73mg 0.65mg 64%
Selenium 25.4µg 0.2µg 46%
Zinc 4.34mg 0.25mg 37%
Vitamin K 4.3µg 47.9µg 36%
Protein 18.29g 1.89g 33%
Vitamin B6 0.473mg 0.056mg 32%
Calories 534kcal 35kcal 25%
Calcium 255mg 44mg 21%
Potassium 813mg 146mg 20%
Monounsaturated fat 7.527g 0.011g 19%
Vitamin B5 0.985mg 0.074mg 18%
Saturated fat 3.663g 0.064g 16%
Vitamin B3 3.08mg 0.614mg 15%
Folate 87µg 33µg 14%
Choline 78.7mg 16.9mg 11%
Vitamin C 0.6mg 9.7mg 10%
Carbs 28.88g 7.88g 7%
Vitamin B2 0.161mg 0.097mg 5%
Vitamin A 0µg 32µg 4%
Sodium 30mg 1mg 1%
Vitamin E 0.31mg 0.46mg 1%
Net carbs 1.58g 4.68g N/A
Sugar 1.55g 3.63g N/A
Tryptophan 0.297mg 0.02mg 0%
Threonine 0.766mg 0.082mg 0%
Isoleucine 0.896mg 0.069mg 0%
Leucine 1.235mg 0.116mg 0%
Lysine 0.862mg 0.091mg 0%
Methionine 0.37mg 0.023mg 0%
Phenylalanine 0.957mg 0.069mg 0%
Valine 1.072mg 0.093mg 0%
Histidine 0.472mg 0.035mg 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
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +867.7%
Contains more FatsFats +14957.1%
Contains more CarbsCarbs +266.5%
Contains more OtherOther +408.2%
Contains more WaterWater +1181.9%

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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +68327.3%
Contains more Poly. FatPolyunsaturated fat +19713.8%
Contains less Sat. FatSaturated fat -98.3%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.