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  6. Flax seeds vs. Mung beans

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

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Differences between flax seeds and mung beans

  • Flax seeds are higher than mung beans in vitamin B1, copper, manganese, magnesium, fiber, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 123% higher.
  • Flax seeds have 10 times more selenium than mung beans. While flax seeds have 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 seeds 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.
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 34% 8.1% 23% 53% 52% 23% 42% 0.26% 39% 14%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +844.4%
Contains more PotassiumPotassium +205.6%
Contains more IronIron +309.3%
Contains more CopperCopper +682.1%
Contains more ZincZinc +416.7%
Contains more PhosphorusPhosphorus +548.5%
Contains more ManganeseManganese +732.9%
Contains more SeleniumSelenium +916%
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 3.3% 0.33% 3% 0% 41% 14% 11% 25% 15% 0% 6.8% 119% 16%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +902.4%
Contains more Vitamin B2Vitamin B2 +163.9%
Contains more Vitamin B3Vitamin B3 +433.8%
Contains more Vitamin B5Vitamin B5 +140.2%
Contains more Vitamin B6Vitamin B6 +606%
Contains more Vitamin KVitamin K +59.3%
Contains more CholineCholine +167.7%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +82.8%
~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
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 ProteinProtein +160.5%
Contains more FatsFats +10994.7%
Contains more CarbsCarbs +50.8%
Contains more OtherOther +369.6%
Contains more WaterWater +944%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.116 g
Monounsaturated fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.128 g
Contains more Mono. FatMonounsaturated fat +13838.9%
Contains more Poly. FatPolyunsaturated fat +22345.3%
Contains less Sat. FatSaturated 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 seeds 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 seeds Mung beans DV% diff.
Polyunsaturated fat 28.73g 0.128g 191%
Vitamin B1 1.644mg 0.164mg 123%
Copper 1.22mg 0.156mg 118%
Manganese 2.482mg 0.298mg 95%
Magnesium 392mg 48mg 82%
Fiber 27.3g 7.6g 79%
Phosphorus 642mg 99mg 78%
Fats 42.16g 0.38g 64%
Iron 5.73mg 1.4mg 54%
Selenium 25.4µg 2.5µg 42%
Zinc 4.34mg 0.84mg 32%
Vitamin B6 0.473mg 0.067mg 31%
Protein 18.29g 7.02g 23%
Calcium 255mg 27mg 23%
Calories 534kcal 105kcal 21%
Monounsaturated fat 7.527g 0.054g 19%
Folate 87µg 159µg 18%
Saturated fat 3.663g 0.116g 16%
Potassium 813mg 266mg 16%
Vitamin B3 3.08mg 0.577mg 16%
Vitamin B5 0.985mg 0.41mg 12%
Choline 78.7mg 29.4mg 9%
Vitamin B2 0.161mg 0.061mg 8%
Carbs 28.88g 19.15g 3%
Sodium 30mg 2mg 1%
Vitamin K 4.3µg 2.7µg 1%
Vitamin E 0.31mg 0.15mg 1%
Vitamin C 0.6mg 1mg 0%
Net carbs 1.58g 11.55g N/A
Sugar 1.55g 2g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.297mg 0.076mg 0%
Threonine 0.766mg 0.23mg 0%
Isoleucine 0.896mg 0.297mg 0%
Leucine 1.235mg 0.544mg 0%
Lysine 0.862mg 0.49mg 0%
Methionine 0.37mg 0.084mg 0%
Phenylalanine 0.957mg 0.425mg 0%
Valine 1.072mg 0.364mg 0%
Histidine 0.472mg 0.205mg 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 Mung 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
20%
Mung beans
Minerals Daily Need Coverage Score
191%
Flax seeds
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 seeds
Flax seeds is lower in Sugar (difference - 0.45g)
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. 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.