White Beans vs. Flaxseeds

Nutrition comparison of White Beans and Flaxseeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white beans versus flaxseeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white beans and flaxseeds:

  • Both flaxseeds and white beans are high in calcium, calories, dietary fiber, iron and potassium.
  • Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
  • Flaxseed is an excellent source of protein.
  • White bean has signficantly less saturated fat than flaxseed.
Detailed nutritional comparison of white beans and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of White Beans src
Image of Flaxseeds src

Calories and Carbs

calories

Both flaxseeds and white beans are high in calories. Flaxseed has 368% more calories than white bean - flaxseed has 534 calories per 100 grams and white bean has 114 calories.

For macronutrient ratios, white beans is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. White beans has a macronutrient ratio of 25:73:2 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Beans Flaxseeds
Protein 25% 13%
Carbohydrates 73% 21%
Fat 2% 66%
Alcohol ~ ~

carbohydrates

White bean has 27% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both flaxseeds and white beans are high in dietary fiber. Flaxseed has 469% more dietary fiber than white bean - flaxseed has 27.3g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

Flaxseeds and white beans contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Flaxseed is an excellent source of protein and it has 152% more protein than white bean - flaxseed has 18.3g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

White bean has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and white beans contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and white bean does not contain significant amounts.

Vitamin E

Flaxseeds and white beans contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

Flaxseeds and white beans contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and flaxseeds contain significant amounts of folate.

White Beans Flaxseeds
Thiamin 0.096 MG 1.644 MG
Riboflavin 0.037 MG 0.161 MG
Niacin 0.113 MG 3.08 MG
Pantothenic acid 0.185 MG 0.985 MG
Vitamin B6 0.075 MG 0.473 MG
Folate 65 UG 87 UG

Minerals

calcium

Both flaxseeds and white beans are high in calcium. Flaxseed has 249% more calcium than white bean - flaxseed has 255mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both flaxseeds and white beans are high in iron. Flaxseed has 92% more iron than white bean - flaxseed has 5.7mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both flaxseeds and white beans are high in potassium. Flaxseed has 79% more potassium than white bean - flaxseed has 813mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than white bean per 100 grams.

White Beans Flaxseeds
alpha linoleic acid 0.056 G 22.813 G
Total 0.056 G 22.813 G

omega 6s

Comparing omega-6 fatty acids, flaxseed has more linoleic acid than white bean per 100 grams.

White Beans Flaxseeds
linoleic acid 0.067 G 5.903 G
other omega 6 ~ 0.007 G
Total 0.067 G 5.91 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Flaxseeds (Seeds, flaxseed) .

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FAQ

Does flaxseeds or white beans contain more calories in 100 grams?
Both flaxseeds and white beans are high in calories. Flaxseed has 370% more calories than white bean - flaxseed has 534 calories in 100g and white bean has 114 calories.

Does flaxseeds or white beans have more carbohydrates?
By weight, white bean has 30% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does flaxseeds or white beans contain more calcium?
Both flaxseeds and white beans are high in calcium. Flaxseed has 250% more calcium than white bean - flaxseed has 255mg of calcium in 100 grams and white bean has 73mg of calcium.

Does flaxseeds or white beans contain more iron?
Both flaxseeds and white beans are high in iron. Flaxseed has 90% more iron than white bean - flaxseed has 5.7mg of iron in 100 grams and white bean has 3mg of iron.

Does flaxseeds or white beans contain more potassium?
Both flaxseeds and white beans are high in potassium. Flaxseed has 80% more potassium than white bean - flaxseed has 813mg of potassium in 100 grams and white bean has 454mg of potassium.