Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Flax vs Refried beans - In-Depth Nutrition Comparison

Compare

Summary of differences between Flax and Refried beans

  • The amount of Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 in Flax is higher than in Refried beans.
  • Flax covers your daily need of Vitamin B1 131% more than Refried beans.
  • Flax contains 11 times more Magnesium than Refried beans. While Flax contains 392mg of Magnesium, Refried beans contain only 35mg.

These are the specific foods used in this comparison Seeds, flaxseed and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Flax vs Refried beans infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Iron +297.9%
Contains more Calcium +779.3%
Contains more Potassium +154.9%
Contains more Magnesium +1020%
Contains more Copper +845.7%
Contains more Zinc +648.3%
Contains more Phosphorus +597.8%
Contains less Sodium -91.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Iron +297.9%
Contains more Calcium +779.3%
Contains more Potassium +154.9%
Contains more Magnesium +1020%
Contains more Copper +845.7%
Contains more Zinc +648.3%
Contains more Phosphorus +597.8%
Contains less Sodium -91.9%

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
8
:
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +2063.2%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +739.2%
Contains more Vitamin B5 +421.2%
Contains more Vitamin B6 +359.2%
Contains more Vitamin K +104.8%
Contains more Folate +690.9%
Contains more Vitamin C +900%
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 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +2063.2%
Contains more Vitamin B2 +103.8%
Contains more Vitamin B3 +739.2%
Contains more Vitamin B5 +421.2%
Contains more Vitamin B6 +359.2%
Contains more Vitamin K +104.8%
Contains more Folate +690.9%
Contains more Vitamin C +900%

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
10
Refried beans
Mineral Summary Score
181
Flax
33
Refried beans

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
30%
Refried beans
Carbohydrates
29%
Flax
14%
Refried beans
Fats
195%
Flax
9%
Refried beans

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 Refried beans
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Refried beans
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Refried beans
Refried beans is lower in Sugar (difference - 1.01g)
Which food is lower in Saturated Fat?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.032g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 38)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $3)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 340mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Refried beans Opinion
Calories 534 90 Flax
Protein 18.29 4.98 Flax
Fats 42.16 2.01 Flax
Vitamin C 0.6 6 Refried beans
Carbs 28.88 13.55 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 1.44 Flax
Calcium 255 29 Flax
Potassium 813 319 Flax
Magnesium 392 35 Flax
Sugar 1.55 0.54 Refried beans
Fiber 27.3 3.7 Flax
Copper 1.22 0.129 Flax
Zinc 4.34 0.58 Flax
Starch 7.43 Refried beans
Phosphorus 642 92 Flax
Sodium 30 370 Flax
Vitamin A 0 0
Vitamin E 0.31 0.09 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.076 Flax
Vitamin B2 0.161 0.079 Flax
Vitamin B3 3.08 0.367 Flax
Vitamin B5 0.985 0.189 Flax
Vitamin B6 0.473 0.103 Flax
Vitamin B12 0 0
Vitamin K 4.3 2.1 Flax
Folate 87 11 Flax
Trans Fat 0.016 Flax
Saturated Fat 3.663 0.631 Refried beans
Monounsaturated Fat 7.527 0.601 Flax
Polyunsaturated fat 28.73 0.543 Flax
Tryptophan 0.297 0.065 Flax
Threonine 0.766 0.231 Flax
Isoleucine 0.896 0.242 Flax
Leucine 1.235 0.438 Flax
Lysine 0.862 0.377 Flax
Methionine 0.37 0.083 Flax
Phenylalanine 0.957 0.297 Flax
Valine 1.072 0.287 Flax
Histidine 0.472 153 Refried beans
Fructose 0 0

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.