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  6. Flax seeds vs. Great northern beans

Flax seeds vs. Great northern beans — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and great northern beans

  • Great northern beans has less vitamin B1, copper, manganese, magnesium, fiber, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 124% more than great northern beans.
  • Great northern beans contains 8 times less magnesium than flax seeds. Flax seeds contain 392mg of magnesium, while great northern beans contains 50mg.

Food varieties used in this article are Seeds, flaxseed and Beans, great northern, mature seeds, cooked, boiled, without salt.

Infographic

Flax seeds vs Great northern 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 36% 20% 35% 80% 82% 24% 71% 0.26% 68% 22%
Contains more MagnesiumMagnesium +684%
Contains more CalciumCalcium +275%
Contains more PotassiumPotassium +107.9%
Contains more IronIron +169%
Contains more CopperCopper +393.9%
Contains more ZincZinc +393.2%
Contains more PhosphorusPhosphorus +289.1%
Contains more ManganeseManganese +379.2%
Contains more SeleniumSelenium +519.5%
Contains less SodiumSodium -93.3%

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 4.3% 0% 0% 0% 40% 14% 13% 16% 27% 0% 0% 77% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +940.5%
Contains more Vitamin B2Vitamin B2 +172.9%
Contains more Vitamin B3Vitamin B3 +352.3%
Contains more Vitamin B5Vitamin B5 +270.3%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +116.7%
Contains more FolateFolate +17.2%
~equal in Vitamin A ~0µg
~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% 21% 69%
Protein: 8.33 g
Fats: 0.45 g
Carbs: 21.09 g
Water: 69 g
Other: 1.13 g
Contains more ProteinProtein +119.6%
Contains more FatsFats +9268.9%
Contains more CarbsCarbs +36.9%
Contains more OtherOther +228.3%
Contains more WaterWater +891.4%

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
40% 6% 54%
Saturated fat: Sat. Fat 0.14 g
Monounsaturated fat: Mono. Fat 0.021 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +35742.9%
Contains more Poly. FatPolyunsaturated fat +15263.6%
Contains less Sat. FatSaturated fat -96.2%

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 Great northern beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Great northern beans DV% diff.
Polyunsaturated fat 28.73g 0.187g 190%
Vitamin B1 1.644mg 0.158mg 124%
Copper 1.22mg 0.247mg 108%
Manganese 2.482mg 0.518mg 85%
Magnesium 392mg 50mg 81%
Fiber 27.3g 7g 81%
Phosphorus 642mg 165mg 68%
Fats 42.16g 0.45g 64%
Iron 5.73mg 2.13mg 45%
Selenium 25.4µg 4.1µg 39%
Zinc 4.34mg 0.88mg 31%
Vitamin B6 0.473mg 0.117mg 27%
Calories 534kcal 118kcal 21%
Protein 18.29g 8.33g 20%
Calcium 255mg 68mg 19%
Monounsaturated fat 7.527g 0.021g 19%
Saturated fat 3.663g 0.14g 16%
Vitamin B3 3.08mg 0.681mg 15%
Vitamin B5 0.985mg 0.266mg 14%
Choline 78.7mg 14%
Potassium 813mg 391mg 12%
Vitamin B2 0.161mg 0.059mg 8%
Vitamin K 4.3µg 4%
Folate 87µg 102µg 4%
Carbs 28.88g 21.09g 3%
Vitamin E 0.31mg 2%
Sodium 30mg 2mg 1%
Vitamin C 0.6mg 1.3mg 1%
Net carbs 1.58g 14.09g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.099mg 0%
Threonine 0.766mg 0.351mg 0%
Isoleucine 0.896mg 0.368mg 0%
Leucine 1.235mg 0.665mg 0%
Lysine 0.862mg 0.572mg 0%
Methionine 0.37mg 0.125mg 0%
Phenylalanine 0.957mg 0.451mg 0%
Valine 1.072mg 0.436mg 0%
Histidine 0.472mg 0.232mg 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 Great northern 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
15%
Great northern beans
Minerals Daily Need Coverage Score
191%
Flax seeds
44%
Great northern beans

Comparison summary

Which food is lower in Sugar?
Great northern beans
Great northern beans is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Great northern beans
Great northern beans contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Great northern beans
Great northern beans is lower in Saturated fat (difference - 3.523g)
Which food is lower in glycemic index?
Great northern beans
Great northern beans is lower in glycemic index (difference - 0)
Which food is cheaper?
Great northern beans
Great northern beans is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Great northern beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175191/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.