Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax
  5. Compare
  6. Flax vs. Mung bean

Flax vs. Mung bean — In-Depth Nutrition Comparison

Compare

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
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
7
:
3
Mung bean
Mung bean
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 Manganese +139.8%
Contains more Selenium +209.8%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Mung bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 40% 253% 135% 158% 110% 2% 74% 314% 135% 45%
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 Manganese +139.8%
Contains more Selenium +209.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
3
:
7
Mung bean
Mung bean
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%
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 bean
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Mung bean
Mung bean
Contains more Fats +3566.1%
Contains more Other +11.7%
Contains more Protein +30.5%
Contains more Carbs +116.8%
Contains more Water +30%
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 bean
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more Fats +3566.1%
Contains more Other +11.7%
Contains more Protein +30.5%
Contains more Carbs +116.8%
Contains more Water +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Mung bean
Mung bean
Contains more Monounsaturated Fat +4575.2%
Contains more Polyunsaturated fat +7381.8%
Contains less Saturated Fat -90.5%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Mung bean
39% 18% 43%
Saturated Fat: 0.348 g
Monounsaturated Fat: 0.161 g
Polyunsaturated fat: 0.384 g
Contains more Monounsaturated Fat +4575.2%
Contains more Polyunsaturated fat +7381.8%
Contains less Saturated Fat -90.5%

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 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
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
Manganese 2.482mg 1.035mg Flax
Selenium 25.4µg 8.2µg Flax
Vitamin A 0IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.31mg 0.51mg Mung bean
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 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
Saturated Fat 3.663g 0.348g Mung bean
Monounsaturated Fat 7.527g 0.161g Flax
Polyunsaturated fat 28.73g 0.384g 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 bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Flax
Flax vs Seed
Seed
Flax
Flax vs Sesame
Sesame
Flax
Flax vs Oat
Oat
Mung bean
Mung bean vs Adzuki bean
Adzuki bean
Mung bean
Mung bean vs Black turtle bean
Black turtle bean
Mung bean
Mung bean vs Pea raw
Pea raw

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
82%
Mung bean
Minerals Daily Need Coverage Score
191%
Flax
126%
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

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 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.