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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 are higher than in Refried beans.
  • Flax seeds covers your daily need of 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 ~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
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

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 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 seeds Refried beans Opinion
Calories 534kcal 90kcal Flax seeds
Protein 18.29g 4.98g Flax seeds
Fats 42.16g 2.01g Flax seeds
Vitamin C 0.6mg 6mg Refried beans
Net carbs 1.58g 9.85g Refried beans
Carbs 28.88g 13.55g Flax seeds
Magnesium 392mg 35mg Flax seeds
Calcium 255mg 29mg Flax seeds
Potassium 813mg 319mg Flax seeds
Iron 5.73mg 1.44mg Flax seeds
Sugar 1.55g 0.54g Refried beans
Fiber 27.3g 3.7g Flax seeds
Copper 1.22mg 0.129mg Flax seeds
Zinc 4.34mg 0.58mg Flax seeds
Starch 7.43g Refried beans
Phosphorus 642mg 92mg Flax seeds
Sodium 30mg 370mg Flax seeds
Vitamin E 0.31mg 0.09mg Flax seeds
Manganese 2.482mg 0.289mg Flax seeds
Selenium 25.4µg 5.8µg Flax seeds
Vitamin B1 1.644mg 0.076mg Flax seeds
Vitamin B2 0.161mg 0.079mg Flax seeds
Vitamin B3 3.08mg 0.367mg Flax seeds
Vitamin B5 0.985mg 0.189mg Flax seeds
Vitamin B6 0.473mg 0.103mg Flax seeds
Vitamin K 4.3µg 2.1µg Flax seeds
Folate 87µg 11µg Flax seeds
Trans Fat 0.016g Flax seeds
Choline 78.7mg 21.2mg Flax seeds
Saturated Fat 3.663g 0.631g Refried beans
Monounsaturated Fat 7.527g 0.601g Flax seeds
Polyunsaturated fat 28.73g 0.543g Flax seeds
Tryptophan 0.297mg 0.065mg Flax seeds
Threonine 0.766mg 0.231mg Flax seeds
Isoleucine 0.896mg 0.242mg Flax seeds
Leucine 1.235mg 0.438mg Flax seeds
Lysine 0.862mg 0.377mg Flax seeds
Methionine 0.37mg 0.083mg Flax seeds
Phenylalanine 0.957mg 0.297mg Flax seeds
Valine 1.072mg 0.287mg Flax seeds
Histidine 0.472mg 153mg Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans
Omega-6 - Eicosadienoic acid 0.007g 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Refried 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
10%
Refried beans
Minerals Daily Need Coverage Score
191%
Flax seeds
33%
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 seeds
Flax seeds contains less Sodium (difference - 340mg)
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. 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.