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  6. Flax seeds vs. Yardlong beans

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

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Significant differences between flax seeds and yardlong beans

  • Flax seeds are richer than yardlong beans in copper, vitamin B1, manganese, phosphorus, magnesium, iron, selenium, zinc, vitamin B6, and calcium.
  • Flax seeds cover your daily copper needs 130% more than yardlong beans.
  • Flax seeds have 20 times more vitamin B6 than yardlong beans. Flax seeds have 0.473mg of vitamin B6, while yardlong beans has 0.024mg.

Specific food types used in this comparison are Seeds, flaxseed and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Flax seeds vs Yardlong 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +479.5%
Contains more PotassiumPotassium +180.3%
Contains more IronIron +484.7%
Contains more CopperCopper +2495.7%
Contains more ZincZinc +1105.6%
Contains more PhosphorusPhosphorus +1026.3%
Contains more ManganeseManganese +1134.8%
Contains more SeleniumSelenium +1593.3%
Contains less SodiumSodium -86.7%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1834.1%
Contains more Vitamin B2Vitamin B2 +62.6%
Contains more Vitamin B3Vitamin B3 +388.9%
Contains more Vitamin B5Vitamin B5 +1831.4%
Contains more Vitamin B6Vitamin B6 +1870.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +93.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2600%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Yardlong beans DV% diff.
Polyunsaturated fat 28.73g 0.042g 191%
Vitamin B1 1.644mg 0.085mg 130%
Copper 1.22mg 0.047mg 130%
Fiber 27.3g 109%
Manganese 2.482mg 0.201mg 99%
Phosphorus 642mg 57mg 84%
Magnesium 392mg 42mg 83%
Fats 42.16g 0.1g 65%
Iron 5.73mg 0.98mg 59%
Selenium 25.4µg 1.5µg 43%
Zinc 4.34mg 0.36mg 36%
Vitamin B6 0.473mg 0.024mg 35%
Protein 18.29g 2.53g 32%
Calories 534kcal 47kcal 24%
Calcium 255mg 44mg 21%
Vitamin B5 0.985mg 0.051mg 19%
Monounsaturated fat 7.527g 0.009g 19%
Vitamin C 0.6mg 16.2mg 17%
Saturated fat 3.663g 0.026g 17%
Potassium 813mg 290mg 15%
Vitamin B3 3.08mg 0.63mg 15%
Choline 78.7mg 14%
Folate 87µg 45µg 11%
Carbs 28.88g 9.18g 7%
Vitamin B2 0.161mg 0.099mg 5%
Vitamin K 4.3µg 4%
Vitamin A 0µg 23µg 3%
Vitamin E 0.31mg 2%
Sodium 30mg 4mg 1%
Net carbs 1.58g 9.18g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.029mg 0%
Threonine 0.766mg 0.094mg 0%
Isoleucine 0.896mg 0.135mg 0%
Leucine 1.235mg 0.18mg 0%
Lysine 0.862mg 0.166mg 0%
Methionine 0.37mg 0.036mg 0%
Phenylalanine 0.957mg 0.139mg 0%
Valine 1.072mg 0.146mg 0%
Histidine 0.472mg 0.082mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more ProteinProtein +622.9%
Contains more FatsFats +42060%
Contains more CarbsCarbs +214.6%
Contains more OtherOther +415.3%
Contains more WaterWater +1156.8%

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
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +83533.3%
Contains more Poly. FatPolyunsaturated fat +68304.8%
Contains less Sat. FatSaturated fat -99.3%

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.