Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Bean raw

Flax seeds vs. Bean raw — In-Depth Nutrition Comparison

Compare

Important differences between flax seeds and bean raw

  • Flax seeds have more vitamin B1, fats, manganese, magnesium, fiber, copper, phosphorus, and zinc; however, bean raw is richer in folate.
  • Bean raw's daily need coverage for folate is 110% more.
  • Flax seeds contain 34 times more fats than bean raw. Flax seeds contain 42.16g of fats, while bean raw contains 1.23g.
  • Bean raw contains less saturated fat.

The food varieties used in the comparison are Seeds, flaxseed and Beans, pinto, mature seeds, raw.

Infographic

Flax seeds vs Bean raw 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.
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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more MagnesiumMagnesium +122.7%
Contains more CalciumCalcium +125.7%
Contains more IronIron +13%
Contains more CopperCopper +36.6%
Contains more ZincZinc +90.4%
Contains more PhosphorusPhosphorus +56.2%
Contains more ManganeseManganese +116.2%
Contains more PotassiumPotassium +71.3%
Contains less SodiumSodium -60%
~equal in Selenium ~27.9µg

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.
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%
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 21% 0% 0% 4.2% 178% 49% 22% 47% 109% 0% 14% 394%
Contains more Vitamin EVitamin E +47.6%
Contains more Vitamin B1Vitamin B1 +130.6%
Contains more Vitamin B3Vitamin B3 +162.4%
Contains more Vitamin B5Vitamin B5 +25.5%
Contains more Vitamin CVitamin C +950%
Contains more Vitamin B2Vitamin B2 +31.7%
Contains more Vitamin KVitamin K +30.2%
Contains more FolateFolate +503.4%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.474mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Bean raw DV% diff.
Polyunsaturated fat 28.73g 0.407g 189%
Folate 87µg 525µg 110%
Vitamin B1 1.644mg 0.713mg 78%
Fats 42.16g 1.23g 63%
Manganese 2.482mg 1.148mg 58%
Magnesium 392mg 176mg 51%
Fiber 27.3g 15.5g 47%
Copper 1.22mg 0.893mg 36%
Phosphorus 642mg 411mg 33%
Zinc 4.34mg 2.28mg 19%
Monounsaturated fat 7.527g 0.229g 18%
Potassium 813mg 1393mg 17%
Saturated fat 3.663g 0.235g 16%
Calcium 255mg 113mg 14%
Starch 34.17g 14%
Vitamin B3 3.08mg 1.174mg 12%
Carbs 28.88g 62.55g 11%
Calories 534kcal 347kcal 9%
Iron 5.73mg 5.07mg 8%
Protein 18.29g 21.42g 6%
Vitamin C 0.6mg 6.3mg 6%
Selenium 25.4µg 27.9µg 5%
Vitamin B2 0.161mg 0.212mg 4%
Vitamin B5 0.985mg 0.785mg 4%
Choline 78.7mg 66.2mg 2%
Sodium 30mg 12mg 1%
Vitamin E 0.31mg 0.21mg 1%
Vitamin K 4.3µg 5.6µg 1%
Protein per 100 calories 3.4g 6.2g N/A
Calories per 10 g protein 292kcal 162kcal N/A
Weight per 100 calories 19g 29g N/A
Unsaturated / Saturated Fat ratio 9.9 2.7 N/A
Net carbs 1.58g 47.05g N/A
Sugar 1.55g 2.11g N/A
Vitamin B6 0.473mg 0.474mg 0%
Tryptophan 0.297mg 0.237mg 0%
Threonine 0.766mg 0.81mg 0%
Isoleucine 0.896mg 0.871mg 0%
Leucine 1.235mg 1.558mg 0%
Lysine 0.862mg 1.356mg 0%
Methionine 0.37mg 0.259mg 0%
Phenylalanine 0.957mg 1.095mg 0%
Valine 1.072mg 0.998mg 0%
Histidine 0.472mg 0.556mg 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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more FatsFats +3327.6%
Contains more ProteinProtein +17.1%
Contains more CarbsCarbs +116.6%
Contains more WaterWater +62.8%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3186.9%
Contains more Poly. FatPolyunsaturated fat +6959%
Contains less Sat. FatSaturated fat -93.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +207.7%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +72.2%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.