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  6. Flax seeds vs. Fava beans

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

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Summary of differences between flax seeds and fava beans

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, vitamin B6, and zinc in flax seeds is higher than in fava beans.
  • Flax seeds cover your daily need for vitamin B1, 129% more than fava beans.
  • Flax seeds contain 10 times more selenium than fava beans. While flax seeds contain 25.4µg of selenium, fava beans contain only 2.6µg.

These are the specific foods used in this comparison Seeds, flaxseed and Broadbeans (fava beans), mature seeds, cooked, boiled, without salt.

Infographic

Flax seeds vs Fava 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 31% 11% 24% 56% 86% 28% 54% 0.65% 55% 14%
Contains more MagnesiumMagnesium +811.6%
Contains more CalciumCalcium +608.3%
Contains more PotassiumPotassium +203.4%
Contains more IronIron +282%
Contains more CopperCopper +371%
Contains more ZincZinc +329.7%
Contains more PhosphorusPhosphorus +413.6%
Contains more ManganeseManganese +489.5%
Contains more SeleniumSelenium +876.9%
Contains less SodiumSodium -83.3%

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 1% 0.33% 0.4% 0% 24% 21% 13% 9.4% 17% 0% 7.3% 78% 17%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B1Vitamin B1 +1594.8%
Contains more Vitamin B2Vitamin B2 +80.9%
Contains more Vitamin B3Vitamin B3 +333.2%
Contains more Vitamin B5Vitamin B5 +527.4%
Contains more Vitamin B6Vitamin B6 +556.9%
Contains more Vitamin KVitamin K +48.3%
Contains more CholineCholine +157.2%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +19.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
8% 20% 72%
Protein: 7.6 g
Fats: 0.4 g
Carbs: 19.65 g
Water: 71.54 g
Other: 0.81 g
Contains more ProteinProtein +140.7%
Contains more FatsFats +10440%
Contains more CarbsCarbs +47%
Contains more OtherOther +358%
Contains more WaterWater +927.9%

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
21% 26% 53%
Saturated fat: Sat. Fat 0.066 g
Monounsaturated fat: Mono. Fat 0.079 g
Polyunsaturated fat: Poly. Fat 0.164 g
Contains more Mono. FatMonounsaturated fat +9427.8%
Contains more Poly. FatPolyunsaturated fat +17418.3%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Fava beans
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Fava beans DV% diff.
Polyunsaturated fat 28.73g 0.164g 190%
Vitamin B1 1.644mg 0.097mg 129%
Copper 1.22mg 0.259mg 107%
Manganese 2.482mg 0.421mg 90%
Fiber 27.3g 5.4g 88%
Magnesium 392mg 43mg 83%
Phosphorus 642mg 125mg 74%
Fats 42.16g 0.4g 64%
Iron 5.73mg 1.5mg 53%
Selenium 25.4µg 2.6µg 41%
Vitamin B6 0.473mg 0.072mg 31%
Zinc 4.34mg 1.01mg 30%
Calcium 255mg 36mg 22%
Protein 18.29g 7.6g 21%
Calories 534kcal 110kcal 21%
Monounsaturated fat 7.527g 0.079g 19%
Vitamin B5 0.985mg 0.157mg 17%
Saturated fat 3.663g 0.066g 16%
Potassium 813mg 268mg 16%
Vitamin B3 3.08mg 0.711mg 15%
Choline 78.7mg 30.6mg 9%
Vitamin B2 0.161mg 0.089mg 6%
Folate 87µg 104µg 4%
Carbs 28.88g 19.65g 3%
Vitamin E 0.31mg 0.02mg 2%
Sodium 30mg 5mg 1%
Vitamin K 4.3µg 2.9µg 1%
Vitamin C 0.6mg 0.3mg 0%
Net carbs 1.58g 14.25g N/A
Sugar 1.55g 1.82g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.072mg 0%
Threonine 0.766mg 0.27mg 0%
Isoleucine 0.896mg 0.306mg 0%
Leucine 1.235mg 0.572mg 0%
Lysine 0.862mg 0.486mg 0%
Methionine 0.37mg 0.062mg 0%
Phenylalanine 0.957mg 0.321mg 0%
Valine 1.072mg 0.338mg 0%
Histidine 0.472mg 0.193mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Fava beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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 seeds
14%
Fava beans
Minerals Daily Need Coverage Score
191%
Flax seeds
36%
Fava beans

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.27g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Fava beans
Fava beans contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Fava beans
Fava beans is lower in Saturated fat (difference - 3.597g)
Which food is lower in glycemic index?
Fava beans
Fava beans is lower in glycemic index (difference - 79)
Which food is cheaper?
Fava beans
Fava beans is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fava beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173753/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.