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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 cover your daily need for 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 contain 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% 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 EVitamin E +203.2%
~equal in Vitamin A ~0µg
~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 DV% diff.
Polyunsaturated fat 28.73g 0.466g 188%
Vitamin B1 1.644mg 0.187mg 121%
Copper 1.22mg 0.186mg 115%
Manganese 2.482mg 0.455mg 88%
Magnesium 392mg 74mg 76%
Fiber 27.3g 10.4g 68%
Phosphorus 642mg 183mg 66%
Fats 42.16g 1.08g 63%
Selenium 25.4µg 1.3µg 44%
Iron 5.73mg 2.48mg 41%
Zinc 4.34mg 1.06mg 30%
Vitamin B6 0.473mg 0.129mg 26%
Calories 534kcal 144kcal 20%
Monounsaturated fat 7.527g 0.094g 19%
Calcium 255mg 62mg 19%
Protein 18.29g 9.16g 18%
Vitamin B5 0.985mg 0.229mg 15%
Vitamin B3 3.08mg 0.708mg 15%
Saturated fat 3.663g 0.279g 15%
Potassium 813mg 325mg 14%
Choline 78.7mg 35.2mg 8%
Vitamin B2 0.161mg 0.103mg 4%
Vitamin E 0.31mg 0.94mg 4%
Folate 87µg 81µg 2%
Sodium 30mg 5mg 1%
Vitamin K 4.3µg 3.5µg 1%
Carbs 28.88g 25.28g 1%
Vitamin C 0.6mg 1.8mg 1%
Net carbs 1.58g 14.88g N/A
Sugar 1.55g 0.34g N/A
Tryptophan 0.297mg 0.108mg 0%
Threonine 0.766mg 0.386mg 0%
Isoleucine 0.896mg 0.405mg 0%
Leucine 1.235mg 0.732mg 0%
Lysine 0.862mg 0.629mg 0%
Methionine 0.37mg 0.138mg 0%
Phenylalanine 0.957mg 0.496mg 0%
Valine 1.072mg 0.479mg 0%
Histidine 0.472mg 0.255mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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.