Black Beans vs. Flaxseeds
Nutrition comparison of Black Beans and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and flaxseeds:
- Both flaxseeds and black beans are high in dietary fiber and potassium.
- Black bean has signficantly less saturated fat than flaxseed.
- Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Flaxseed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and black bean has 83% less calories than flaxseed - flaxseed has 534 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Black beans has a macronutrient ratio of 26:71:3 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Flaxseeds | |
|---|---|---|
| Protein | 26% | 13% |
| Carbohydrates | 71% | 21% |
| Fat | 3% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Black bean has 43% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both flaxseeds and black beans are high in dietary fiber. Flaxseed has 296% more dietary fiber than black bean - flaxseed has 27.3g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Flaxseeds and black beans contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 203% more protein than black bean - flaxseed has 18.3g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Black bean has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and black beans contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and flaxseeds contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and black beans contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Flaxseeds and black beans contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid and Vitamin B6. Both black beans and flaxseeds contain significant amounts of riboflavin and folate.
| Black Beans | Flaxseeds | |
|---|---|---|
| Thiamin | 0.14 MG | 1.644 MG |
| Riboflavin | 0.12 MG | 0.161 MG |
| Niacin | 0.62 MG | 3.08 MG |
| Pantothenic acid | 0.184 MG | 0.985 MG |
| Vitamin B6 | 0.055 MG | 0.473 MG |
| Folate | 61 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 629% more calcium than black bean - flaxseed has 255mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 202% more iron than black bean - flaxseed has 5.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both flaxseeds and black beans are high in potassium. Flaxseed has 164% more potassium than black bean - flaxseed has 813mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than black bean per 100 grams.
| Black Beans | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 22.813 G |
| Total | 0.057 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than black bean per 100 grams.
| Black Beans | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.068 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.068 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: Black Beans (Beans, black turtle, mature seeds, canned) and Flaxseeds (Seeds, flaxseed) .
Black Beans g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or black beans contain more calories in 100 grams?Flaxseed is high in calories and black bean has 80% less calories than flaxseed - flaxseed has 534 calories in 100g and black bean has 91 calories.
Does flaxseeds or black beans have more carbohydrates?
By weight, black bean has 40% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does flaxseeds or black beans contain more calcium?
Flaxseed is a rich source of calcium and it has 630% more calcium than black bean - flaxseed has 255mg of calcium in 100 grams and black bean has 35mg of calcium.
Does flaxseeds or black beans contain more iron?
Flaxseed is an abundant source of iron and it has 200% more iron than black bean - flaxseed has 5.7mg of iron in 100 grams and black bean has 1.9mg of iron.
Does flaxseeds or black beans contain more potassium?
Both flaxseeds and black beans are high in potassium. Flaxseed has 160% more potassium than black bean - flaxseed has 813mg of potassium in 100 grams and black bean has 308mg of potassium.