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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 beans

  • Flax seeds are richer in vitamin B1, manganese, magnesium, fiber, phosphorus, selenium, and copper, while mung beans are higher in folate and vitamin B5.
  • Mung beans cover your daily folate needs 135% more than flax seeds.
  • Flax seeds have 11 times more saturated fat than mung beans. Flax seeds have 3.663g of saturated fat, while mung beans have 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% 2% 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 EVitamin 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

All nutrients comparison - raw data values

Nutrient Flax seeds Mung bean DV% diff.
Polyunsaturated fat 28.73g 0.384g 189%
Folate 87µg 625µg 135%
Vitamin B1 1.644mg 0.621mg 85%
Manganese 2.482mg 1.035mg 63%
Fats 42.16g 1.15g 63%
Magnesium 392mg 189mg 48%
Fiber 27.3g 16.3g 44%
Phosphorus 642mg 367mg 39%
Selenium 25.4µg 8.2µg 31%
Copper 1.22mg 0.941mg 31%
Vitamin B5 0.985mg 1.91mg 19%
Monounsaturated fat 7.527g 0.161g 18%
Saturated fat 3.663g 0.348g 15%
Zinc 4.34mg 2.68mg 15%
Potassium 813mg 1246mg 13%
Iron 5.73mg 6.74mg 13%
Calcium 255mg 132mg 12%
Carbs 28.88g 62.62g 11%
Protein 18.29g 23.86g 11%
Calories 534kcal 347kcal 9%
Vitamin B6 0.473mg 0.382mg 7%
Vitamin B2 0.161mg 0.233mg 6%
Vitamin C 0.6mg 4.8mg 5%
Vitamin B3 3.08mg 2.251mg 5%
Vitamin K 4.3µg 9µg 4%
Choline 78.7mg 97.9mg 3%
Vitamin E 0.31mg 0.51mg 1%
Sodium 30mg 15mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 1.58g 46.32g N/A
Sugar 1.55g 6.6g N/A
Tryptophan 0.297mg 0.26mg 0%
Threonine 0.766mg 0.782mg 0%
Isoleucine 0.896mg 1.008mg 0%
Leucine 1.235mg 1.847mg 0%
Lysine 0.862mg 1.664mg 0%
Methionine 0.37mg 0.286mg 0%
Phenylalanine 0.957mg 1.443mg 0%
Valine 1.072mg 1.237mg 0%
Histidine 0.472mg 0.695mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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%

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.