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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 Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%
Contains more Iron +17.6%
Contains more Potassium +53.3%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 253% 40% 110% 135% 314% 74% 158% 2%
Contains more Calcium +93.2%
Contains more Magnesium +107.4%
Contains more Copper +29.6%
Contains more Zinc +61.9%
Contains more Phosphorus +74.9%
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 C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%
Contains more Folate +618.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 16% 7% 11% 0% 156% 54% 43% 115% 89% 0% 23% 469%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B6 +23.8%
Contains more Vitamin C +700%
Contains more Vitamin A +∞%
Contains more Vitamin E +64.5%
Contains more Vitamin B2 +44.7%
Contains more Vitamin B5 +93.9%
Contains more Vitamin K +109.3%
Contains more Folate +618.4%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.