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.
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.
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, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Flaxseeds | |
|---|---|---|
| Protein | 25% | 13% |
| Carbohydrates | 73% | 20% |
| Fat | 2% | 67% |
| 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either White Beans or Flaxseeds .
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Flaxseeds (Seeds, flaxseed) .
White Beans g
()
|
Daily Values (%) |
Flaxseeds g
()
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| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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| MG % |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.