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Flax vs Mung bean - In-Depth Nutrition Comparison

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Significant differences between Flax and Mung bean

  • Flax is richer in Vitamin B1, Manganese, Magnesium, Fiber, Phosphorus, Selenium, and Copper, while Mung bean is higher in Folate, and Vitamin B5.
  • Mung bean covers your daily Folate needs 135% more than Flax.
  • Flax has 11 times more Saturated Fat than Mung bean. Flax has 3.663g of Saturated Fat, while Mung bean has 0.348g.

Specific food types used in this comparison are Seeds, flaxseed and Mung beans, mature seeds, raw.

Infographic

Flax vs Mung bean infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Phosphorus +74.9%
Contains more Zinc +61.9%
Contains more Copper +29.6%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 40% 253% 135% 158% 110% 2% 74% 314%
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Phosphorus +74.9%
Contains more Zinc +61.9%
Contains more Copper +29.6%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
3
:
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin C +700%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Folate +618.4%
Contains more Vitamin K +109.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 11% 0% 16% 156% 54% 43% 115% 89% 469% 0% 23%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin C +700%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Folate +618.4%
Contains more Vitamin K +109.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Mung bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Mung bean Opinion
Net carbs 1.58g 46.32g Mung bean
Protein 18.29g 23.86g Mung bean
Fats 42.16g 1.15g Flax
Carbs 28.88g 62.62g Mung bean
Calories 534kcal 347kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 6.6g Flax
Fiber 27.3g 16.3g Flax
Calcium 255mg 132mg Flax
Iron 5.73mg 6.74mg Mung bean
Magnesium 392mg 189mg Flax
Phosphorus 642mg 367mg Flax
Potassium 813mg 1246mg Mung bean
Sodium 30mg 15mg Mung bean
Zinc 4.34mg 2.68mg Flax
Copper 1.22mg 0.941mg Flax
Vitamin A 0IU 114IU Mung bean
Vitamin E 0.31mg 0.51mg Mung bean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 4.8mg Mung bean
Vitamin B1 1.644mg 0.621mg Flax
Vitamin B2 0.161mg 0.233mg Mung bean
Vitamin B3 3.08mg 2.251mg Flax
Vitamin B5 0.985mg 1.91mg Mung bean
Vitamin B6 0.473mg 0.382mg Flax
Folate 87µg 625µg Mung bean
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 9µg Mung bean
Tryptophan 0.297mg 0.26mg Flax
Threonine 0.766mg 0.782mg Mung bean
Isoleucine 0.896mg 1.008mg Mung bean
Leucine 1.235mg 1.847mg Mung bean
Lysine 0.862mg 1.664mg Mung bean
Methionine 0.37mg 0.286mg Flax
Phenylalanine 0.957mg 1.443mg Mung bean
Valine 1.072mg 1.237mg Mung bean
Histidine 0.472mg 0.695mg Mung bean
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.348g Mung bean
Monounsaturated Fat 7.527g 0.161g Flax
Polyunsaturated fat 28.73g 0.384g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Mung bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
82
Mung bean
Mineral Summary Score
181
Flax
135
Mung bean

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
143%
Mung bean
Carbohydrates
29%
Flax
63%
Mung bean
Fats
195%
Flax
5%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Mung bean
Mung bean is lower in Saturated Fat (difference - 3.315g)
Which food is lower in glycemic index?
Mung bean
Mung bean is lower in glycemic index (difference - 31)
Which food is cheaper?
Mung bean
Mung bean is cheaper (difference - $1.5)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 5.05g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.