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  6. Flax seeds vs. Refried beans

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

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Summary of differences between flax seeds and refried beans

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in refried beans.
  • Flax seeds cover your daily need for vitamin B1, 131% more than refried beans.
  • Flax seeds contain 11 times more magnesium than refried beans. While flax seeds contain 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 seeds vs Refried 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +779.3%
Contains more PotassiumPotassium +154.9%
Contains more IronIron +297.9%
Contains more CopperCopper +845.7%
Contains more ZincZinc +648.3%
Contains more PhosphorusPhosphorus +597.8%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +758.8%
Contains more SeleniumSelenium +337.9%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin EVitamin E +244.4%
Contains more Vitamin B1Vitamin B1 +2063.2%
Contains more Vitamin B2Vitamin B2 +103.8%
Contains more Vitamin B3Vitamin B3 +739.2%
Contains more Vitamin B5Vitamin B5 +421.2%
Contains more Vitamin B6Vitamin B6 +359.2%
Contains more Vitamin KVitamin K +104.8%
Contains more FolateFolate +690.9%
Contains more CholineCholine +271.2%
Contains more Vitamin CVitamin C +900%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Refried beans DV% diff.
Polyunsaturated fat 28.73g 0.543g 188%
Vitamin B1 1.644mg 0.076mg 131%
Copper 1.22mg 0.129mg 121%
Manganese 2.482mg 0.289mg 95%
Fiber 27.3g 3.7g 94%
Magnesium 392mg 35mg 85%
Phosphorus 642mg 92mg 79%
Fats 42.16g 2.01g 62%
Iron 5.73mg 1.44mg 54%
Selenium 25.4µg 5.8µg 36%
Zinc 4.34mg 0.58mg 34%
Vitamin B6 0.473mg 0.103mg 28%
Protein 18.29g 4.98g 27%
Calcium 255mg 29mg 23%
Histidine 0.472mg 153mg 22%
Calories 534kcal 90kcal 22%
Folate 87µg 11µg 19%
Monounsaturated fat 7.527g 0.601g 17%
Vitamin B3 3.08mg 0.367mg 17%
Vitamin B5 0.985mg 0.189mg 16%
Potassium 813mg 319mg 15%
Sodium 30mg 370mg 15%
Saturated fat 3.663g 0.631g 14%
Choline 78.7mg 21.2mg 10%
Vitamin C 0.6mg 6mg 6%
Vitamin B2 0.161mg 0.079mg 6%
Carbs 28.88g 13.55g 5%
Starch 7.43g 3%
Vitamin K 4.3µg 2.1µg 2%
Vitamin E 0.31mg 0.09mg 1%
Net carbs 1.58g 9.85g N/A
Sugar 1.55g 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.297mg 0.065mg 0%
Threonine 0.766mg 0.231mg 0%
Isoleucine 0.896mg 0.242mg 0%
Leucine 1.235mg 0.438mg 0%
Lysine 0.862mg 0.377mg 0%
Methionine 0.37mg 0.083mg 0%
Phenylalanine 0.957mg 0.297mg 0%
Valine 1.072mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +267.3%
Contains more FatsFats +1997.5%
Contains more CarbsCarbs +113.1%
Contains more OtherOther +117%
Contains more WaterWater +1017.1%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +1152.4%
Contains more Poly. FatPolyunsaturated fat +5191%
Contains less Sat. FatSaturated fat -82.8%

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
93% 7%
Starch: 7.43 g
Sucrose: 0.54 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +113%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. 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.