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  6. Flax seeds vs. Mothbeans

Flax seeds vs. Mothbeans — In-Depth Nutrition Comparison

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How are Flax seeds and Mothbeans different?

  • Flax seeds have more Vitamin B1, Copper, Manganese, Phosphorus, Magnesium, Selenium, Zinc, Iron, Vitamin B6, and Calcium than Mothbeans.
  • Daily need coverage for Vitamin B1 from Flax seeds is 127% higher.
  • Flax seeds contain 85 times more Calcium than Mothbeans. While Flax seeds contain 255mg of Calcium, Mothbeans contains only 3mg.

Seeds, flaxseed and Mothbeans, mature seeds, cooked, boiled, without salt are the varieties used in this article.

Infographic

Flax seeds vs Mothbeans 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 74% 0.9% 27% 118% 55% 16% 64% 1.3% 69% 15%
Contains more MagnesiumMagnesium +276.9%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +167.4%
Contains more IronIron +82.5%
Contains more CopperCopper +643.9%
Contains more ZincZinc +635.6%
Contains more PhosphorusPhosphorus +328%
Contains more ManganeseManganese +371%
Contains more SeleniumSelenium +807.1%
Contains less SodiumSodium -66.7%

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 3.3% 0.6% 0% 0% 31% 5.3% 13% 23% 21% 0% 0% 107% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1225.8%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +361.1%
Contains more Vitamin B5Vitamin B5 +151.9%
Contains more Vitamin B6Vitamin B6 +408.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +64.4%
~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: 7.81 g
Fats: 0.55 g
Carbs: 20.96 g
Water: 69.23 g
Other: 1.45 g
Contains more ProteinProtein +134.2%
Contains more FatsFats +7565.5%
Contains more CarbsCarbs +37.8%
Contains more OtherOther +155.9%
Contains more WaterWater +894.7%

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% 10% 60%
Saturated Fat: Sat. Fat 0.124 g
Monounsaturated Fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.256 g
Contains more Mono. FatMonounsaturated Fat +17006.8%
Contains more Poly. FatPolyunsaturated fat +11122.7%
Contains less Sat. FatSaturated Fat -96.6%

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 Mothbeans
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 Mothbeans Opinion
Calories 534kcal 117kcal Flax seeds
Protein 18.29g 7.81g Flax seeds
Fats 42.16g 0.55g Flax seeds
Vitamin C 0.6mg 1mg Mothbeans
Net carbs 1.58g 20.96g Mothbeans
Carbs 28.88g 20.96g Flax seeds
Magnesium 392mg 104mg Flax seeds
Calcium 255mg 3mg Flax seeds
Potassium 813mg 304mg Flax seeds
Iron 5.73mg 3.14mg Flax seeds
Sugar 1.55g Mothbeans
Fiber 27.3g Flax seeds
Copper 1.22mg 0.164mg Flax seeds
Zinc 4.34mg 0.59mg Flax seeds
Phosphorus 642mg 150mg Flax seeds
Sodium 30mg 10mg Mothbeans
Vitamin A 0IU 10IU Mothbeans
Vitamin A 0µg 1µg Mothbeans
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.527mg Flax seeds
Selenium 25.4µg 2.8µg Flax seeds
Vitamin B1 1.644mg 0.124mg Flax seeds
Vitamin B2 0.161mg 0.023mg Flax seeds
Vitamin B3 3.08mg 0.668mg Flax seeds
Vitamin B5 0.985mg 0.391mg Flax seeds
Vitamin B6 0.473mg 0.093mg Flax seeds
Vitamin K 4.3µg Flax seeds
Folate 87µg 143µg Mothbeans
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.124g Mothbeans
Monounsaturated Fat 7.527g 0.044g Flax seeds
Polyunsaturated fat 28.73g 0.256g Flax seeds
Tryptophan 0.297mg 0.05mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg 0.388mg Flax seeds
Leucine 1.235mg 0.525mg Flax seeds
Lysine 0.862mg 0.425mg Flax seeds
Methionine 0.37mg 0.075mg Flax seeds
Phenylalanine 0.957mg 0.35mg Flax seeds
Valine 1.072mg 0.25mg Flax seeds
Histidine 0.472mg 0.263mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Mothbeans
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
16%
Mothbeans
Minerals Daily Need Coverage Score
191%
Flax seeds
44%
Mothbeans

Comparison summary

Which food is lower in Sugar?
Mothbeans
Mothbeans is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Mothbeans
Mothbeans contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Mothbeans
Mothbeans is lower in Saturated Fat (difference - 3.539g)
Which food is lower in glycemic index?
Mothbeans
Mothbeans is lower in glycemic index (difference - 30)
Which food is cheaper?
Mothbeans
Mothbeans 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. Mothbeans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172426/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.