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  6. Flax seeds vs. Mung bean

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

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Significant differences between Flax seeds and Mung bean

  • Flax seeds 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 seeds.
  • Flax seeds has 11 times more Saturated Fat than Mung bean. Flax seeds 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 seeds 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.
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more MagnesiumMagnesium +107.4%
Contains more CalciumCalcium +93.2%
Contains more CopperCopper +29.6%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +74.9%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +209.8%
Contains more PotassiumPotassium +53.3%
Contains more IronIron +17.6%
Contains less SodiumSodium -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.
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 16% 6.8% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +36.8%
Contains more Vitamin B6Vitamin B6 +23.8%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +64.5%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B5Vitamin B5 +93.9%
Contains more Vitamin KVitamin K +109.3%
Contains more FolateFolate +618.4%
Contains more CholineCholine +24.4%
~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
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 FatsFats +3566.1%
Contains more OtherOther +11.7%
Contains more ProteinProtein +30.5%
Contains more CarbsCarbs +116.8%
Contains more WaterWater +30%

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 0.348 g
Monounsaturated Fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains more Mono. FatMonounsaturated Fat +4575.2%
Contains more Poly. FatPolyunsaturated fat +7381.8%
Contains less Sat. FatSaturated 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 seeds 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 seeds Mung bean Opinion
Calories 534kcal 347kcal Flax seeds
Protein 18.29g 23.86g Mung bean
Fats 42.16g 1.15g Flax seeds
Vitamin C 0.6mg 4.8mg Mung bean
Net carbs 1.58g 46.32g Mung bean
Carbs 28.88g 62.62g Mung bean
Magnesium 392mg 189mg Flax seeds
Calcium 255mg 132mg Flax seeds
Potassium 813mg 1246mg Mung bean
Iron 5.73mg 6.74mg Mung bean
Sugar 1.55g 6.6g Flax seeds
Fiber 27.3g 16.3g Flax seeds
Copper 1.22mg 0.941mg Flax seeds
Zinc 4.34mg 2.68mg Flax seeds
Phosphorus 642mg 367mg Flax seeds
Sodium 30mg 15mg Mung bean
Vitamin A 0IU 114IU Mung bean
Vitamin A RAE 0µg 6µg Mung bean
Vitamin E 0.31mg 0.51mg Mung bean
Manganese 2.482mg 1.035mg Flax seeds
Selenium 25.4µg 8.2µg Flax seeds
Vitamin B1 1.644mg 0.621mg Flax seeds
Vitamin B2 0.161mg 0.233mg Mung bean
Vitamin B3 3.08mg 2.251mg Flax seeds
Vitamin B5 0.985mg 1.91mg Mung bean
Vitamin B6 0.473mg 0.382mg Flax seeds
Vitamin K 4.3µg 9µg Mung bean
Folate 87µg 625µg Mung bean
Choline 78.7mg 97.9mg Mung bean
Saturated Fat 3.663g 0.348g Mung bean
Monounsaturated Fat 7.527g 0.161g Flax seeds
Polyunsaturated fat 28.73g 0.384g Flax seeds
Tryptophan 0.297mg 0.26mg Flax seeds
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 seeds
Phenylalanine 0.957mg 1.443mg Mung bean
Valine 1.072mg 1.237mg Mung bean
Histidine 0.472mg 0.695mg Mung bean
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 Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
Minerals Daily Need Coverage Score
191%
Flax seeds
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 seeds
Flax seeds is lower in Sugar (difference - 5.05g)
Which food is richer in minerals?
Flax seeds
Flax seeds 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 seeds - 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.