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  6. Flax vs. Fava beans

Flax vs. Fava beans — In-Depth Nutrition Comparison

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Summary of differences between Flax and Fava beans

  • The amount of Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Vitamin B6, and Zinc in Flax is higher than in Fava beans.
  • Flax covers your daily need of Vitamin B1 129% more than Fava beans.
  • Flax contains 10 times more Selenium than Fava beans. While Flax contains 25.4µg of Selenium, Fava beans contains 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 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.
Flax
Flax
9
:
1
Fava beans
Fava beans
Contains more Calcium +608.3%
Contains more Iron +282%
Contains more Magnesium +811.6%
Contains more Phosphorus +413.6%
Contains more Potassium +203.4%
Contains more Zinc +329.7%
Contains more Copper +371%
Contains more Manganese +489.5%
Contains more Selenium +876.9%
Contains less Sodium -83.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Fava beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 57% 31% 54% 24% 1% 28% 87% 55% 15%
Contains more Calcium +608.3%
Contains more Iron +282%
Contains more Magnesium +811.6%
Contains more Phosphorus +413.6%
Contains more Potassium +203.4%
Contains more Zinc +329.7%
Contains more Copper +371%
Contains more Manganese +489.5%
Contains more Selenium +876.9%
Contains less Sodium -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.
Flax
Flax
8
:
2
Fava beans
Fava beans
Contains more Vitamin E +1450%
Contains more Vitamin C +100%
Contains more Vitamin B1 +1594.8%
Contains more Vitamin B2 +80.9%
Contains more Vitamin B3 +333.2%
Contains more Vitamin B5 +527.4%
Contains more Vitamin B6 +556.9%
Contains more Vitamin K +48.3%
Contains more Vitamin A +∞%
Contains more Folate +19.5%
Flax
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%
Fava beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 1% 25% 21% 14% 10% 17% 78% 0% 8%
Contains more Vitamin E +1450%
Contains more Vitamin C +100%
Contains more Vitamin B1 +1594.8%
Contains more Vitamin B2 +80.9%
Contains more Vitamin B3 +333.2%
Contains more Vitamin B5 +527.4%
Contains more Vitamin B6 +556.9%
Contains more Vitamin K +48.3%
Contains more Vitamin A +∞%
Contains more Folate +19.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Fava beans
Fava beans
Contains more Protein +140.7%
Contains more Fats +10440%
Contains more Carbs +47%
Contains more Other +358%
Contains more Water +927.9%
Flax
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
Fava beans
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 Protein +140.7%
Contains more Fats +10440%
Contains more Carbs +47%
Contains more Other +358%
Contains more Water +927.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Fava beans
Fava beans
Contains more Monounsaturated Fat +9427.8%
Contains more Polyunsaturated fat +17418.3%
Contains less Saturated Fat -98.2%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Fava beans
21% 26% 53%
Saturated Fat: 0.066 g
Monounsaturated Fat: 0.079 g
Polyunsaturated fat: 0.164 g
Contains more Monounsaturated Fat +9427.8%
Contains more Polyunsaturated fat +17418.3%
Contains less Saturated 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 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 Fava beans Opinion
Net carbs 1.58g 14.25g Fava beans
Protein 18.29g 7.6g Flax
Fats 42.16g 0.4g Flax
Carbs 28.88g 19.65g Flax
Calories 534kcal 110kcal Flax
Sugar 1.55g 1.82g Flax
Fiber 27.3g 5.4g Flax
Calcium 255mg 36mg Flax
Iron 5.73mg 1.5mg Flax
Magnesium 392mg 43mg Flax
Phosphorus 642mg 125mg Flax
Potassium 813mg 268mg Flax
Sodium 30mg 5mg Fava beans
Zinc 4.34mg 1.01mg Flax
Copper 1.22mg 0.259mg Flax
Manganese 2.482mg 0.421mg Flax
Selenium 25.4µg 2.6µg Flax
Vitamin A 0IU 15IU Fava beans
Vitamin A RAE 0µg 1µg Fava beans
Vitamin E 0.31mg 0.02mg Flax
Vitamin C 0.6mg 0.3mg Flax
Vitamin B1 1.644mg 0.097mg Flax
Vitamin B2 0.161mg 0.089mg Flax
Vitamin B3 3.08mg 0.711mg Flax
Vitamin B5 0.985mg 0.157mg Flax
Vitamin B6 0.473mg 0.072mg Flax
Folate 87µg 104µg Fava beans
Vitamin K 4.3µg 2.9µg Flax
Tryptophan 0.297mg 0.072mg Flax
Threonine 0.766mg 0.27mg Flax
Isoleucine 0.896mg 0.306mg Flax
Leucine 1.235mg 0.572mg Flax
Lysine 0.862mg 0.486mg Flax
Methionine 0.37mg 0.062mg Flax
Phenylalanine 0.957mg 0.321mg Flax
Valine 1.072mg 0.338mg Flax
Histidine 0.472mg 0.193mg Flax
Saturated Fat 3.663g 0.066g Fava beans
Monounsaturated Fat 7.527g 0.079g Flax
Polyunsaturated fat 28.73g 0.164g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Fava beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
14%
Fava beans
Minerals Daily Need Coverage Score
191%
Flax
36%
Fava beans

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.27g)
Which food is richer in vitamins?
Flax
Flax 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 - 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.