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  6. Flax vs. Mung beans

Flax vs. Mung beans — In-Depth Nutrition Comparison

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Differences between Flax and Mung beans

  • Flax is higher than Mung beans in Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax's daily need coverage for Vitamin B1 is 123% higher.
  • Flax has 10 times more Selenium than Mung beans. While Flax has 25.4µg of Selenium, Mung beans have only 2.5µg.

The food types used in this comparison are Seeds, flaxseed and Mung beans, mature seeds, cooked, boiled, without salt.

Infographic

Flax vs Mung 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
Mung beans
Mung beans
Contains more Calcium +844.4%
Contains more Iron +309.3%
Contains more Magnesium +716.7%
Contains more Phosphorus +548.5%
Contains more Potassium +205.6%
Contains more Zinc +416.7%
Contains more Copper +682.1%
Contains more Manganese +732.9%
Contains more Selenium +916%
Contains less Sodium -93.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Mung beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 53% 35% 43% 24% 1% 23% 53% 39% 14%
Contains more Calcium +844.4%
Contains more Iron +309.3%
Contains more Magnesium +716.7%
Contains more Phosphorus +548.5%
Contains more Potassium +205.6%
Contains more Zinc +416.7%
Contains more Copper +682.1%
Contains more Manganese +732.9%
Contains more Selenium +916%
Contains less Sodium -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.
Flax
Flax
7
:
3
Mung beans
Mung beans
Contains more Vitamin E +106.7%
Contains more Vitamin B1 +902.4%
Contains more Vitamin B2 +163.9%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B5 +140.2%
Contains more Vitamin B6 +606%
Contains more Vitamin K +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +66.7%
Contains more Folate +82.8%
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%
Mung beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 3% 0% 4% 41% 15% 11% 25% 16% 120% 0% 7%
Contains more Vitamin E +106.7%
Contains more Vitamin B1 +902.4%
Contains more Vitamin B2 +163.9%
Contains more Vitamin B3 +433.8%
Contains more Vitamin B5 +140.2%
Contains more Vitamin B6 +606%
Contains more Vitamin K +59.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +66.7%
Contains more Folate +82.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Mung beans
Mung beans
Contains more Protein +160.5%
Contains more Fats +10994.7%
Contains more Carbs +50.8%
Contains more Other +369.6%
Contains more Water +944%
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
Mung beans
7% 19% 73%
Protein: 7.02 g
Fats: 0.38 g
Carbs: 19.15 g
Water: 72.66 g
Other: 0.79 g
Contains more Protein +160.5%
Contains more Fats +10994.7%
Contains more Carbs +50.8%
Contains more Other +369.6%
Contains more Water +944%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Mung beans
Mung beans
Contains more Monounsaturated Fat +13838.9%
Contains more Polyunsaturated fat +22345.3%
Contains less Saturated Fat -96.8%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Mung beans
39% 18% 43%
Saturated Fat: 0.116 g
Monounsaturated Fat: 0.054 g
Polyunsaturated fat: 0.128 g
Contains more Monounsaturated Fat +13838.9%
Contains more Polyunsaturated fat +22345.3%
Contains less Saturated Fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Mung beans
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Mung beans Opinion
Net carbs 1.58g 11.55g Mung beans
Protein 18.29g 7.02g Flax
Fats 42.16g 0.38g Flax
Carbs 28.88g 19.15g Flax
Calories 534kcal 105kcal Flax
Sugar 1.55g 2g Flax
Fiber 27.3g 7.6g Flax
Calcium 255mg 27mg Flax
Iron 5.73mg 1.4mg Flax
Magnesium 392mg 48mg Flax
Phosphorus 642mg 99mg Flax
Potassium 813mg 266mg Flax
Sodium 30mg 2mg Mung beans
Zinc 4.34mg 0.84mg Flax
Copper 1.22mg 0.156mg Flax
Manganese 2.482mg 0.298mg Flax
Selenium 25.4µg 2.5µg Flax
Vitamin A 0IU 24IU Mung beans
Vitamin A RAE 0µg 1µg Mung beans
Vitamin E 0.31mg 0.15mg Flax
Vitamin C 0.6mg 1mg Mung beans
Vitamin B1 1.644mg 0.164mg Flax
Vitamin B2 0.161mg 0.061mg Flax
Vitamin B3 3.08mg 0.577mg Flax
Vitamin B5 0.985mg 0.41mg Flax
Vitamin B6 0.473mg 0.067mg Flax
Folate 87µg 159µg Mung beans
Vitamin K 4.3µg 2.7µg Flax
Tryptophan 0.297mg 0.076mg Flax
Threonine 0.766mg 0.23mg Flax
Isoleucine 0.896mg 0.297mg Flax
Leucine 1.235mg 0.544mg Flax
Lysine 0.862mg 0.49mg Flax
Methionine 0.37mg 0.084mg Flax
Phenylalanine 0.957mg 0.425mg Flax
Valine 1.072mg 0.364mg Flax
Histidine 0.472mg 0.205mg Flax
Saturated Fat 3.663g 0.116g Mung beans
Monounsaturated Fat 7.527g 0.054g Flax
Polyunsaturated fat 28.73g 0.128g 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 Mung 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
20%
Mung beans
Minerals Daily Need Coverage Score
191%
Flax
29%
Mung beans

Comparison summary

Which food contains less Sodium?
Mung beans
Mung beans contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Mung beans
Mung beans is lower in Saturated Fat (difference - 3.547g)
Which food is lower in glycemic index?
Mung beans
Mung beans is lower in glycemic index (difference - 42)
Which food is cheaper?
Mung beans
Mung beans is cheaper (difference - $3)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.45g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Mung beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174257/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.