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Flax vs Refried beans - In-Depth Nutrition Comparison

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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
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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
Contains more Calcium +779.3%
Contains more Iron +297.9%
Contains more Magnesium +1020%
Contains more Phosphorus +597.8%
Contains more Potassium +154.9%
Contains less Sodium -91.9%
Contains more Zinc +648.3%
Contains more Copper +845.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 54% 25% 40% 29% 49% 16% 43%
Contains more Calcium +779.3%
Contains more Iron +297.9%
Contains more Magnesium +1020%
Contains more Phosphorus +597.8%
Contains more Potassium +154.9%
Contains less Sodium -91.9%
Contains more Zinc +648.3%
Contains more Copper +845.7%

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 Folate +690.9%
Contains more Vitamin K +104.8%
Contains more Vitamin C +900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
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 Folate +690.9%
Contains more Vitamin K +104.8%
Contains more Vitamin C +900%

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

All nutrients comparison - raw data values

Nutrient Flax Refried beans Opinion
Net carbs 1.58g 9.85g Refried beans
Protein 18.29g 4.98g Flax
Fats 42.16g 2.01g Flax
Carbs 28.88g 13.55g Flax
Calories 534kcal 90kcal Flax
Starch g 7.43g Refried beans
Fructose 0g 0g
Sugar 1.55g 0.54g Refried beans
Fiber 27.3g 3.7g Flax
Calcium 255mg 29mg Flax
Iron 5.73mg 1.44mg Flax
Magnesium 392mg 35mg Flax
Phosphorus 642mg 92mg Flax
Potassium 813mg 319mg Flax
Sodium 30mg 370mg Flax
Zinc 4.34mg 0.58mg Flax
Copper 1.22mg 0.129mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.09mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 6mg Refried beans
Vitamin B1 1.644mg 0.076mg Flax
Vitamin B2 0.161mg 0.079mg Flax
Vitamin B3 3.08mg 0.367mg Flax
Vitamin B5 0.985mg 0.189mg Flax
Vitamin B6 0.473mg 0.103mg Flax
Folate 87µg 11µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 2.1µg Flax
Tryptophan 0.297mg 0.065mg Flax
Threonine 0.766mg 0.231mg Flax
Isoleucine 0.896mg 0.242mg Flax
Leucine 1.235mg 0.438mg Flax
Lysine 0.862mg 0.377mg Flax
Methionine 0.37mg 0.083mg Flax
Phenylalanine 0.957mg 0.297mg Flax
Valine 1.072mg 0.287mg Flax
Histidine 0.472mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat g 0.016g Flax
Saturated Fat 3.663g 0.631g Refried beans
Monounsaturated Fat 7.527g 0.601g Flax
Polyunsaturated fat 28.73g 0.543g Flax

Which food is preferable for your diet?

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

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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

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)

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.