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  6. Beans vs. Flax seeds

Beans vs. Flax seeds — In-Depth Nutrition Comparison

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How are beans and flax seeds different?

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, phosphorus, iron, fats, selenium, protein, and zinc than beans.
  • Daily need coverage for vitamin B1 for flax seeds is 125% higher.

Beans, baked, canned, no salt added and Seeds, flaxseed are the varieties used in this article.

Infographic

Beans vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Beans
Beans
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
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%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +1875.9%
Contains more CopperCopper +492.2%
Contains more ZincZinc +210%
Contains more PhosphorusPhosphorus +517.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +464.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Beans
Beans
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 1.7% 3% 38% 14% 8.1% 0% 30% 0% 2% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin CVitamin C +416.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +996%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +616.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more Vitamin KVitamin K +437.5%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beans Flax seeds DV% diff.
Polyunsaturated fat 0.172g 28.73g 190%
Vitamin B1 0.15mg 1.644mg 125%
Copper 0.206mg 1.22mg 113%
Manganese 2.482mg 108%
Fiber 5.5g 27.3g 87%
Magnesium 32mg 392mg 86%
Phosphorus 104mg 642mg 77%
Iron 0.29mg 5.73mg 68%
Fats 0.4g 42.16g 64%
Selenium 4.5µg 25.4µg 38%
Protein 4.8g 18.29g 27%
Zinc 1.4mg 4.34mg 27%
Vitamin B6 0.13mg 0.473mg 26%
Calories 105kcal 534kcal 21%
Calcium 50mg 255mg 21%
Vitamin B5 0.985mg 20%
Monounsaturated fat 0.035g 7.527g 19%
Vitamin B3 0.43mg 3.08mg 17%
Folate 24µg 87µg 16%
Saturated fat 0.103g 3.663g 16%
Potassium 296mg 813mg 15%
Choline 30.8mg 78.7mg 9%
Vitamin B2 0.06mg 0.161mg 8%
Vitamin C 3.1mg 0.6mg 3%
Carbs 20.49g 28.88g 3%
Vitamin K 0.8µg 4.3µg 3%
Sodium 1mg 30mg 1%
Vitamin A 5µg 0µg 1%
Vitamin E 0.15mg 0.31mg 1%
Protein per 100 calories 4.6g 3.4g N/A
Calories per 10 g protein 219kcal 292kcal N/A
Weight per 100 calories 95g 19g N/A
Unsaturated / Saturated Fat ratio 2 9.9 N/A
Net carbs 14.99g 1.58g N/A
Sugar 7.78g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beans
Beans
1
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
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
Contains more WaterWater +943.1%
Contains more ProteinProtein +281%
Contains more FatsFats +10440%
Contains more CarbsCarbs +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beans
Beans
1
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +21405.7%
Contains more Poly. FatPolyunsaturated fat +16603.5%

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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. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.