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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
Flax
7
:
Contains more Iron +456.3%
Contains more Calcium +589.2%
Contains more Potassium +285.3%
Contains more Magnesium +1468%
Contains more Copper +1668.1%
Contains more Zinc +1708.3%
Contains more Phosphorus +1589.5%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 12% 19% 18% 24% 7% 17% 1%
Contains more Iron +456.3%
Contains more Calcium +589.2%
Contains more Potassium +285.3%
Contains more Magnesium +1468%
Contains more Copper +1668.1%
Contains more Zinc +1708.3%
Contains more Phosphorus +1589.5%
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 C +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +32.3%
Contains more Vitamin K +900%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 41% 42% 9% 0% 21% 24% 14% 14% 33% 0% 108% 25%
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 C +1933.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +32.3%
Contains more Vitamin K +900%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.