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Flax Seeds vs Mung Beans: Which One is Better for You?

This article explains the key similarities and differences between flax seeds and mung beans, foods from the grains and legumes food groups. Read on to learn more about the flax seeds vs mung beans comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on March 5, 2023.

Although flax seeds and mung beans belong to different food groups, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

While flax seeds belong to the nuts and seeds group, mung beans belong to legumes food group.

That’s why we decided to create an in-depth article that compares flax seeds and mung beans, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from nuts and seeds group are usually higher in healthy fats and lower in carbs than legumes, but both are valuable addition to a plant-based diet.

Now, let’s see how flax seeds and mung beans compare specifically.

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds is an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.

Mung Beans

Mung beans (Vigna radiata), also known as green gram or moong bean, are a type of legume native to India and Southeast Asia.

They are a popular ingredient in many vegan and vegetarian dishes due to their high protein and fiber content, as well as their delicate, nutty flavor.

Mung beans are also a good source of several important nutrients, including potassium, iron, and B vitamins.

They can be enjoyed in a variety of dishes, such as mung bean soup, sprouts, and curry.

In addition to being a nutritious food, mung beans have been shown to have a number of potential health benefits.

They have been linked to lower cholesterol levels and improved blood sugar control and may also help to reduce the risk of certain types of cancer.

Mung Beans are an excellent source of Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine) and some Vitamin A, Vitamin C, and Vitamin K.

Flax Seeds vs Mung Beans Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing flax seeds vs mung beans.

This comparison will start by comparing the caloric value of flax seeds and mung beans and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Flax SeedsMung Beans
Energy534 kcal347 kcal
Carbs28.9 g62.6 g
Sugar1.55 g6.6 g
Fiber27.3 g16.3 g
Protein18.3 g23.9 g
Fat42.2 g1.15 g
Saturated Fat3.66 g0.348 g

Flax Seeds vs Mung Beans Calories

Comparing mung beans vs flax seeds for weight loss, mung beans are slightly lower in calories, with 347 calories per 100 grams, compared to 534 calories per 100 grams of flax seeds.

However, both flax seeds and mung beans can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Flax Seeds vs Mung Beans Protein

Legumes and most legume products, including flax seeds and mung beans, are important sources of plant-based protein.

Mung Beans offer around 23% more protein than flax seeds.

Mung Beans have 23.9 grams of protein per 100 grams, while flax seeds has 18.3 grams of protein per 100 grams.

Flax Seeds vs Mung Beans Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in flax seeds and mung beans.

The total amount of carbohydrates is around 54% higher in mung beans than in flax seeds. They have 62.6 grams per 100 grams, compared to 28.9 grams in flax seeds.

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There’s less sugar in flax seeds than in mung beans, 78% precisely.

One handful of flax seeds (28 grams) contains 0.4 grams of sugar, while the same amount of mung beans contains 1.8 grams.

Lastly, let’s take a look at the dietary fiber in flax seeds and mung beans.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7.6 grams of fiber per portion, flax seeds is a better source of fiber than mung beans which flax seeds offers 4.6 grams per portion.

Flax Seeds vs Mung Beans Fats

Fats in flax seeds and mung beans are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in flax seeds and mung beans:

  • Flax Seeds: 42.2 grams per 100 grams
  • Mung Beans: 1.2 per 100 grams

Speaking of saturated fats, mung beans are 92% lower in saturated fats.

Mung Beans and flax seeds contain 0.3 grams and 3.7 grams of saturated fat per 100 grams, respectively.

Flax Seeds vs Mung Beans Vitamins Content

This section will discuss the vitamin content of flax seeds and mung beans.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Flax Seeds has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B9 (Folate), vitamin E, and vitamin K.

However, mung beans have a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), and vitamin B6 (Pyroxidine).

Flax Seeds and mung beans contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins flax seeds and mung beans contain side by side, so you can easily compare them.

Flax SeedsMung Beans
Vitamin A0114 IU
Vitamin C0.6 mg4.8 mg
Vitamin D00
Vitamin B1 (Thiamine)1.64 mg0.621 mg
Vitamin B2 (Riboflavin)0.161 mg0.233 mg
Vitamin B3 (Niacin)3.08 mg2.25 mg
Vitamin B5 (Pantothenic acid)0.985 mg1.91 mg
Vitamin B6 (Pyroxidine)0.473 mg0.382 mg
Vitamin B9 (Folate)87 µg625 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.31 mg0.51 mg
Vitamin K4.3 µg9 µg

Flax Seeds vs Mung Beans Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the flax seeds and mung beans comparison focuses on their mineral content.

Flax Seeds is a better source of fluoride, iron, and potassium than mung beans.

On the other hand, mung beans are a higher amount of calcium, copper, magnesium, manganese, phosphorus, selenium, sodium, and zinc.

Check out the table below to learn how flax seeds and mung beans compare when it comes to mineral content.

Flax SeedsMung Beans
Calcium255 mg132 mg
Copper1.22 mg0.941 mg
Fluoride02.2 µg
Iron5.73 mg6.74 mg
Magnesium392 mg189 mg
Manganese2.48 mg1.04 mg
Phosphorus642 mg367 mg
Potassium813 mg1250 mg
Selenium25.4 µg8.2 µg
Sodium30 mg15 mg
Zinc4.34 mg2.68 mg

The Final Word

Flax Seeds and mung beans are highly nutritious and a great addition to a plant-based diet.

Both flax seeds and mung beans are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in nuts, seeds and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes, nuts and seeds are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.

Sources

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