Almond vs. Flax — In-Depth Nutrition Comparison
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Differences between Almond and Flax
- Almond is higher in Vitamin E , and Vitamin B2, however, Flax is richer in Vitamin B1, Fiber, Selenium, Magnesium, Vitamin B6, Iron, Phosphorus, and Copper.
- Almond's daily need coverage for Vitamin E is 169% higher.
- Almond has 7 times more Vitamin B2 than Flax. While Almond has 1.138mg of Vitamin B2, Flax has only 0.161mg.
The food types used in this comparison are Nuts, almonds and Seeds, flaxseed.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Sodium
-96.7%
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Iron
+54.4%
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Magnesium
+45.2%
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Phosphorus
+33.5%
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Potassium
+10.9%
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Zinc
+39.1%
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Copper
+18.3%
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Manganese
+13.9%
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Selenium
+519.5%
Equal in Calcium - 255
Contains
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Sodium
-96.7%
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Iron
+54.4%
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Magnesium
+45.2%
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Phosphorus
+33.5%
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Potassium
+10.9%
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Zinc
+39.1%
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Copper
+18.3%
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Manganese
+13.9%
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Selenium
+519.5%
Equal in Calcium - 255
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin A
+∞%
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Vitamin E
+8167.7%
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Vitamin B2
+606.8%
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Vitamin B3
+17.5%
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Vitamin C
+∞%
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Vitamin B1
+702%
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Vitamin B5
+109.1%
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Vitamin B6
+245.3%
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Folate
+97.7%
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Vitamin K
+∞%
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Vitamin A
+∞%
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Vitamin E
+8167.7%
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Vitamin B2
+606.8%
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Vitamin B3
+17.5%
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Vitamin C
+∞%
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Vitamin B1
+702%
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Vitamin B5
+109.1%
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Vitamin B6
+245.3%
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Folate
+97.7%
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+15.6%
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Fats
+18.4%
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Carbs
+34%
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Water
+57.8%
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Other
+25.3%
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Protein
+15.6%
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Fats
+18.4%
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Carbs
+34%
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Water
+57.8%
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Other
+25.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+319.2%
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Polyunsaturated fat
+133%
Equal in Saturated Fat - 3.663
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Monounsaturated Fat
+319.2%
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Polyunsaturated fat
+133%
Equal in Saturated Fat - 3.663
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+243.5%
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Fructose
+∞%
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Maltose
+∞%
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Galactose
+∞%
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Glucose
+135.3%
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Starch
+∞%
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Sucrose
+243.5%
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Fructose
+∞%
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Maltose
+∞%
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Galactose
+∞%
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Glucose
+135.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 1.58g |
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| Protein | 21.15g | 18.29g |
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| Fats | 49.93g | 42.16g |
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| Carbs | 21.55g | 28.88g |
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| Calories | 579kcal | 534kcal |
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| Starch | 0.72g |
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| Fructose | 0.11g | 0g |
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| Sugar | 4.35g | 1.55g |
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| Fiber | 12.5g | 27.3g |
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| Calcium | 269mg | 255mg |
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| Iron | 3.71mg | 5.73mg |
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| Magnesium | 270mg | 392mg |
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| Phosphorus | 481mg | 642mg |
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| Potassium | 733mg | 813mg |
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| Sodium | 1mg | 30mg |
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| Zinc | 3.12mg | 4.34mg |
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| Copper | 1.031mg | 1.22mg |
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| Manganese | 2.179mg | 2.482mg |
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| Selenium | 4.1µg | 25.4µg |
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| Vitamin A | 2IU | 0IU |
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| Vitamin E | 25.63mg | 0.31mg |
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| Vitamin C | 0mg | 0.6mg |
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| Vitamin B1 | 0.205mg | 1.644mg |
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| Vitamin B2 | 1.138mg | 0.161mg |
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| Vitamin B3 | 3.618mg | 3.08mg |
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| Vitamin B5 | 0.471mg | 0.985mg |
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| Vitamin B6 | 0.137mg | 0.473mg |
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| Folate | 44µg | 87µg |
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| Vitamin K | 0µg | 4.3µg |
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| Tryptophan | 0.211mg | 0.297mg |
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| Threonine | 0.601mg | 0.766mg |
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| Isoleucine | 0.751mg | 0.896mg |
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| Leucine | 1.473mg | 1.235mg |
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| Lysine | 0.568mg | 0.862mg |
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| Methionine | 0.157mg | 0.37mg |
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| Phenylalanine | 1.132mg | 0.957mg |
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| Valine | 0.855mg | 1.072mg |
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| Histidine | 0.539mg | 0.472mg |
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| Trans Fat | 0.015g |
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| Saturated Fat | 3.802g | 3.663g |
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| Monounsaturated Fat | 31.551g | 7.527g |
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| Polyunsaturated fat | 12.329g | 28.73g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0.007g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
63%
Minerals Daily Need Coverage Score
142%
191%
Comparison summary
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 0.139g)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food contains less Sodium?
Almond contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.