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  6. Flax seeds vs. Pinto beans

Flax seeds vs. Pinto beans — In-Depth Nutrition Comparison

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Summary of differences between Flax seeds and Pinto beans

  • Flax seeds have more Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Iron, Selenium, and Zinc, while Pinto beans have more Folate.
  • Flax seeds covers your daily need of Vitamin B1 121% more than Pinto beans.
  • Flax seeds contain 8 times more Magnesium than Pinto beans. While Flax seeds contain 392mg of Magnesium, Pinto beans contains only 50mg.

These are the specific foods used in this comparison Seeds, flaxseed and Beans, pinto, mature seeds, cooked, boiled, without salt.

Infographic

Flax seeds vs Pinto beans 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 36% 14% 38% 78% 73% 27% 63% 0.13% 59% 34%
Contains more MagnesiumMagnesium +684%
Contains more CalciumCalcium +454.3%
Contains more PotassiumPotassium +86.5%
Contains more IronIron +174.2%
Contains more CopperCopper +457.1%
Contains more ZincZinc +342.9%
Contains more PhosphorusPhosphorus +336.7%
Contains more ManganeseManganese +447.9%
Contains more SeleniumSelenium +309.7%
Contains less SodiumSodium -96.7%

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 2.7% 0% 19% 0% 48% 14% 6% 13% 53% 0% 8.8% 129% 19%
Contains more Vitamin B1Vitamin B1 +751.8%
Contains more Vitamin B2Vitamin B2 +159.7%
Contains more Vitamin B3Vitamin B3 +868.6%
Contains more Vitamin B5Vitamin B5 +369%
Contains more Vitamin B6Vitamin B6 +106.6%
Contains more Vitamin KVitamin K +22.9%
Contains more CholineCholine +122.9%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +203.2%
Contains more FolateFolate +97.7%
~equal in Vitamin A ~0IU
~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
9% 26% 63%
Protein: 9.01 g
Fats: 0.65 g
Carbs: 26.22 g
Water: 62.95 g
Other: 1.17 g
Contains more ProteinProtein +103%
Contains more FatsFats +6386.2%
Contains more OtherOther +217.1%
Contains more WaterWater +804.5%
~equal in Carbs ~26.22g

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
27% 26% 47%
Saturated Fat: Sat. Fat 0.136 g
Monounsaturated Fat: Mono. Fat 0.133 g
Polyunsaturated fat: Poly. Fat 0.235 g
Contains more Mono. FatMonounsaturated Fat +5559.4%
Contains more Poly. FatPolyunsaturated fat +12125.5%
Contains less Sat. FatSaturated Fat -96.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98% 2%
Starch: 15.15 g
Sucrose: 0.34 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +238.2%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Pinto beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Pinto beans Opinion
Calories 534kcal 143kcal Flax seeds
Protein 18.29g 9.01g Flax seeds
Fats 42.16g 0.65g Flax seeds
Vitamin C 0.6mg 0.8mg Pinto beans
Net carbs 1.58g 17.22g Pinto beans
Carbs 28.88g 26.22g Flax seeds
Magnesium 392mg 50mg Flax seeds
Calcium 255mg 46mg Flax seeds
Potassium 813mg 436mg Flax seeds
Iron 5.73mg 2.09mg Flax seeds
Sugar 1.55g 0.34g Pinto beans
Fiber 27.3g 9g Flax seeds
Copper 1.22mg 0.219mg Flax seeds
Zinc 4.34mg 0.98mg Flax seeds
Starch 15.15g Pinto beans
Phosphorus 642mg 147mg Flax seeds
Sodium 30mg 1mg Pinto beans
Vitamin E 0.31mg 0.94mg Pinto beans
Manganese 2.482mg 0.453mg Flax seeds
Selenium 25.4µg 6.2µg Flax seeds
Vitamin B1 1.644mg 0.193mg Flax seeds
Vitamin B2 0.161mg 0.062mg Flax seeds
Vitamin B3 3.08mg 0.318mg Flax seeds
Vitamin B5 0.985mg 0.21mg Flax seeds
Vitamin B6 0.473mg 0.229mg Flax seeds
Vitamin K 4.3µg 3.5µg Flax seeds
Folate 87µg 172µg Pinto beans
Choline 78.7mg 35.3mg Flax seeds
Saturated Fat 3.663g 0.136g Pinto beans
Monounsaturated Fat 7.527g 0.133g Flax seeds
Polyunsaturated fat 28.73g 0.235g Flax seeds
Tryptophan 0.297mg 0.108mg Flax seeds
Threonine 0.766mg 0.331mg Flax seeds
Isoleucine 0.896mg 0.426mg Flax seeds
Leucine 1.235mg 0.765mg Flax seeds
Lysine 0.862mg 0.63mg Flax seeds
Methionine 0.37mg 0.117mg Flax seeds
Phenylalanine 0.957mg 0.531mg Flax seeds
Valine 1.072mg 0.519mg Flax seeds
Histidine 0.472mg 0.247mg Flax seeds
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 Pinto beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
24%
Pinto beans
Minerals Daily Need Coverage Score
191%
Flax seeds
42%
Pinto beans

Comparison summary

Which food is lower in Sugar?
Pinto beans
Pinto beans is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Pinto beans
Pinto beans contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Pinto beans
Pinto beans is lower in Saturated Fat (difference - 3.527g)
Which food is lower in glycemic index?
Pinto beans
Pinto beans is lower in glycemic index (difference - 39)
Which food is cheaper?
Pinto beans
Pinto beans is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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. Pinto beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175200/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.