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  6. Flax seeds vs. Yellow beans

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

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How are Flax seeds and Yellow beans different?

  • Flax seeds are higher than Yellow beans in Vitamin B1, Copper, Manganese, Magnesium, Fiber, Phosphorus, Selenium, Iron, Zinc, and Vitamin B6.
  • Flax seeds covers your daily need of Vitamin B1 121% more than Yellow beans.
  • Flax seeds contain 20 times more Selenium than Yellow beans. Flax seeds contain 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 seeds 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.
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 53% 19% 29% 93% 62% 29% 78% 0.65% 59% 7.1%
Contains more MagnesiumMagnesium +429.7%
Contains more CalciumCalcium +311.3%
Contains more PotassiumPotassium +150.2%
Contains more IronIron +131%
Contains more CopperCopper +555.9%
Contains more ZincZinc +309.4%
Contains more PhosphorusPhosphorus +250.8%
Contains more ManganeseManganese +445.5%
Contains more SeleniumSelenium +1853.8%
Contains less SodiumSodium -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.
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 6% 0.12% 19% 0% 47% 24% 13% 14% 30% 0% 8.8% 61% 19%
Contains more Vitamin B1Vitamin B1 +779.1%
Contains more Vitamin B2Vitamin B2 +56.3%
Contains more Vitamin B3Vitamin B3 +335%
Contains more Vitamin B5Vitamin B5 +330.1%
Contains more Vitamin B6Vitamin B6 +266.7%
Contains more Vitamin KVitamin K +22.9%
Contains more CholineCholine +123.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +203.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

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
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 ProteinProtein +99.7%
Contains more FatsFats +3803.7%
Contains more CarbsCarbs +14.2%
Contains more OtherOther +147.3%
Contains more WaterWater +804.9%

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
33% 11% 56%
Saturated Fat: Sat. Fat 0.279 g
Monounsaturated Fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated Fat +7907.4%
Contains more Poly. FatPolyunsaturated fat +6065.2%
Contains less Sat. FatSaturated 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 seeds 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 seeds Yellow beans Opinion
Calories 534kcal 144kcal Flax seeds
Protein 18.29g 9.16g Flax seeds
Fats 42.16g 1.08g Flax seeds
Vitamin C 0.6mg 1.8mg Yellow beans
Net carbs 1.58g 14.88g Yellow beans
Carbs 28.88g 25.28g Flax seeds
Magnesium 392mg 74mg Flax seeds
Calcium 255mg 62mg Flax seeds
Potassium 813mg 325mg Flax seeds
Iron 5.73mg 2.48mg Flax seeds
Sugar 1.55g 0.34g Yellow beans
Fiber 27.3g 10.4g Flax seeds
Copper 1.22mg 0.186mg Flax seeds
Zinc 4.34mg 1.06mg Flax seeds
Phosphorus 642mg 183mg Flax seeds
Sodium 30mg 5mg Yellow beans
Vitamin A 0IU 2IU Yellow beans
Vitamin E 0.31mg 0.94mg Yellow beans
Manganese 2.482mg 0.455mg Flax seeds
Selenium 25.4µg 1.3µg Flax seeds
Vitamin B1 1.644mg 0.187mg Flax seeds
Vitamin B2 0.161mg 0.103mg Flax seeds
Vitamin B3 3.08mg 0.708mg Flax seeds
Vitamin B5 0.985mg 0.229mg Flax seeds
Vitamin B6 0.473mg 0.129mg Flax seeds
Vitamin K 4.3µg 3.5µg Flax seeds
Folate 87µg 81µg Flax seeds
Choline 78.7mg 35.2mg Flax seeds
Saturated Fat 3.663g 0.279g Yellow beans
Monounsaturated Fat 7.527g 0.094g Flax seeds
Polyunsaturated fat 28.73g 0.466g Flax seeds
Tryptophan 0.297mg 0.108mg Flax seeds
Threonine 0.766mg 0.386mg Flax seeds
Isoleucine 0.896mg 0.405mg Flax seeds
Leucine 1.235mg 0.732mg Flax seeds
Lysine 0.862mg 0.629mg Flax seeds
Methionine 0.37mg 0.138mg Flax seeds
Phenylalanine 0.957mg 0.496mg Flax seeds
Valine 1.072mg 0.479mg Flax seeds
Histidine 0.472mg 0.255mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Yellow 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
19%
Yellow beans
Minerals Daily Need Coverage Score
191%
Flax seeds
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 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. 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.