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  6. Flax vs. Yellow beans

Flax vs. Yellow beans — In-Depth Nutrition Comparison

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How are Flax and Yellow beans different?

  • Flax is higher than Yellow beans in Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Selenium, Iron, Zinc, and Vitamin B6.
  • Flax covers your daily need of Vitamin B1 121% more than Yellow beans.
  • Flax contains 20 times more Selenium than Yellow beans. Flax contains 25.4µg of Selenium, while Yellow beans contains 1.3µg.

Seeds, flaxseed and Beans, yellow, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Flax vs Yellow 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.
Flax
Flax
9
:
1
Yellow beans
Yellow beans
Contains more Calcium +311.3%
Contains more Iron +131%
Contains more Magnesium +429.7%
Contains more Phosphorus +250.8%
Contains more Potassium +150.2%
Contains more Zinc +309.4%
Contains more Copper +555.9%
Contains more Manganese +445.5%
Contains more Selenium +1853.8%
Contains less Sodium -83.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Yellow beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 93% 53% 79% 29% 1% 29% 62% 60% 8%
Contains more Calcium +311.3%
Contains more Iron +131%
Contains more Magnesium +429.7%
Contains more Phosphorus +250.8%
Contains more Potassium +150.2%
Contains more Zinc +309.4%
Contains more Copper +555.9%
Contains more Manganese +445.5%
Contains more Selenium +1853.8%
Contains less Sodium -83.3%

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.
Flax
Flax
7
:
3
Yellow beans
Yellow beans
Contains more Vitamin B1 +779.1%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +335%
Contains more Vitamin B5 +330.1%
Contains more Vitamin B6 +266.7%
Contains more Vitamin K +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +203.2%
Contains more Vitamin C +200%
Equal in Folate - 81
Flax
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%
Yellow beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 19% 0% 6% 47% 24% 14% 14% 30% 61% 0% 9%
Contains more Vitamin B1 +779.1%
Contains more Vitamin B2 +56.3%
Contains more Vitamin B3 +335%
Contains more Vitamin B5 +330.1%
Contains more Vitamin B6 +266.7%
Contains more Vitamin K +22.9%
Contains more Vitamin A +∞%
Contains more Vitamin E +203.2%
Contains more Vitamin C +200%
Equal in Folate - 81

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Yellow beans
Yellow beans
Contains more Protein +99.7%
Contains more Fats +3803.7%
Contains more Carbs +14.2%
Contains more Other +147.3%
Contains more Water +804.9%
Flax
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
Yellow beans
9% 25% 63%
Protein: 9.16 g
Fats: 1.08 g
Carbs: 25.28 g
Water: 62.98 g
Other: 1.5 g
Contains more Protein +99.7%
Contains more Fats +3803.7%
Contains more Carbs +14.2%
Contains more Other +147.3%
Contains more Water +804.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Yellow beans
Yellow beans
Contains more Monounsaturated Fat +7907.4%
Contains more Polyunsaturated fat +6065.2%
Contains less Saturated Fat -92.4%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Yellow beans
33% 11% 56%
Saturated Fat: 0.279 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.466 g
Contains more Monounsaturated Fat +7907.4%
Contains more Polyunsaturated fat +6065.2%
Contains less Saturated Fat -92.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Yellow beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Yellow beans Opinion
Net carbs 1.58g 14.88g Yellow beans
Protein 18.29g 9.16g Flax
Fats 42.16g 1.08g Flax
Carbs 28.88g 25.28g Flax
Calories 534kcal 144kcal Flax
Sugar 1.55g 0.34g Yellow beans
Fiber 27.3g 10.4g Flax
Calcium 255mg 62mg Flax
Iron 5.73mg 2.48mg Flax
Magnesium 392mg 74mg Flax
Phosphorus 642mg 183mg Flax
Potassium 813mg 325mg Flax
Sodium 30mg 5mg Yellow beans
Zinc 4.34mg 1.06mg Flax
Copper 1.22mg 0.186mg Flax
Manganese 2.482mg 0.455mg Flax
Selenium 25.4µg 1.3µg Flax
Vitamin A 0IU 2IU Yellow beans
Vitamin E 0.31mg 0.94mg Yellow beans
Vitamin C 0.6mg 1.8mg Yellow beans
Vitamin B1 1.644mg 0.187mg Flax
Vitamin B2 0.161mg 0.103mg Flax
Vitamin B3 3.08mg 0.708mg Flax
Vitamin B5 0.985mg 0.229mg Flax
Vitamin B6 0.473mg 0.129mg Flax
Folate 87µg 81µg Flax
Vitamin K 4.3µg 3.5µg Flax
Tryptophan 0.297mg 0.108mg Flax
Threonine 0.766mg 0.386mg Flax
Isoleucine 0.896mg 0.405mg Flax
Leucine 1.235mg 0.732mg Flax
Lysine 0.862mg 0.629mg Flax
Methionine 0.37mg 0.138mg Flax
Phenylalanine 0.957mg 0.496mg Flax
Valine 1.072mg 0.479mg Flax
Histidine 0.472mg 0.255mg Flax
Saturated Fat 3.663g 0.279g Yellow beans
Monounsaturated Fat 7.527g 0.094g Flax
Polyunsaturated fat 28.73g 0.466g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Yellow beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
18%
Yellow beans
Minerals Daily Need Coverage Score
191%
Flax
43%
Yellow beans

Comparison summary

Which food is lower in Sugar?
Yellow beans
Yellow beans is lower in Sugar (difference - 1.21g)
Which food contains less Sodium?
Yellow beans
Yellow beans contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Yellow beans
Yellow beans is lower in Saturated Fat (difference - 3.384g)
Which food is lower in glycemic index?
Yellow beans
Yellow beans is lower in glycemic index (difference - 0)
Which food is cheaper?
Yellow beans
Yellow beans is cheaper (difference - $3)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Yellow beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173752/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.