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  6. Flax vs. Brunost

Flax vs. Brunost — In-Depth Nutrition Comparison

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Differences between Flax and Brunost

  • Flax is higher in Copper, Vitamin B1, Fiber, Manganese, Magnesium, and Iron, however, Brunost is richer in Vitamin B12, Vitamin B2, and Vitamin B5.
  • Flax's daily need coverage for Copper is 127% higher.
  • Flax has less Saturated Fat.

The food types used in this comparison are Seeds, flaxseed and Cheese, gjetost.

Infographic

Flax vs Brunost infographic
Infographic link

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.
Flax
Flax
8
:
2
Brunost
Brunost
Contains more Iron +1001.9%
Contains more Magnesium +460%
Contains more Phosphorus +44.6%
Contains less Sodium -95%
Contains more Zinc +280.7%
Contains more Copper +1425%
Contains more Manganese +6105%
Contains more Selenium +75.2%
Contains more Calcium +56.9%
Contains more Potassium +73.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Brunost
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 120% 20% 50% 191% 125% 79% 32% 27% 6% 80%
Contains more Iron +1001.9%
Contains more Magnesium +460%
Contains more Phosphorus +44.6%
Contains less Sodium -95%
Contains more Zinc +280.7%
Contains more Copper +1425%
Contains more Manganese +6105%
Contains more Selenium +75.2%
Contains more Calcium +56.9%
Contains more Potassium +73.3%

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.
Flax
Flax
8
:
4
Brunost
Brunost
Contains more Vitamin C +∞%
Contains more Vitamin B1 +421.9%
Contains more Vitamin B3 +278.8%
Contains more Vitamin B6 +74.5%
Contains more Folate +1640%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +758.4%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B12 +∞%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Brunost
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 0% 0% 0% 79% 319% 16% 202% 63% 4% 303% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +421.9%
Contains more Vitamin B3 +278.8%
Contains more Vitamin B6 +74.5%
Contains more Folate +1640%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +758.4%
Contains more Vitamin B5 +240.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
2
:
3
Brunost
Brunost
Contains more Protein +89.5%
Contains more Fats +42.9%
Contains more Carbs +47.7%
Contains more Water +93.1%
Contains more Other +28%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Brunost
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more Protein +89.5%
Contains more Fats +42.9%
Contains more Carbs +47.7%
Contains more Water +93.1%
Contains more Other +28%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Brunost
Brunost
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +2962.9%
Equal in Monounsaturated Fat - 7.879
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Brunost
68% 28% 3%
Saturated Fat: 19.16 g
Monounsaturated Fat: 7.879 g
Polyunsaturated fat: 0.938 g
Contains less Saturated Fat -80.9%
Contains more Polyunsaturated fat +2962.9%
Equal in Monounsaturated Fat - 7.879

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Brunost
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flax Brunost Opinion
Net carbs 1.58g 42.65g Brunost
Protein 18.29g 9.65g Flax
Fats 42.16g 29.51g Flax
Carbs 28.88g 42.65g Brunost
Calories 534kcal 466kcal Flax
Sugar 1.55g Brunost
Fiber 27.3g 0g Flax
Calcium 255mg 400mg Brunost
Iron 5.73mg 0.52mg Flax
Magnesium 392mg 70mg Flax
Phosphorus 642mg 444mg Flax
Potassium 813mg 1409mg Brunost
Sodium 30mg 600mg Flax
Zinc 4.34mg 1.14mg Flax
Copper 1.22mg 0.08mg Flax
Manganese 2.482mg 0.04mg Flax
Selenium 25.4µg 14.5µg Flax
Vitamin A 0IU 1113IU Brunost
Vitamin A RAE 0µg 334µg Brunost
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.315mg Flax
Vitamin B2 0.161mg 1.382mg Brunost
Vitamin B3 3.08mg 0.813mg Flax
Vitamin B5 0.985mg 3.351mg Brunost
Vitamin B6 0.473mg 0.271mg Flax
Folate 87µg 5µg Flax
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.135mg Flax
Threonine 0.766mg 0.393mg Flax
Isoleucine 0.896mg 0.519mg Flax
Leucine 1.235mg 0.992mg Flax
Lysine 0.862mg 0.814mg Flax
Methionine 0.37mg 0.318mg Flax
Phenylalanine 0.957mg 0.54mg Flax
Valine 1.072mg 0.765mg Flax
Histidine 0.472mg 0.293mg Flax
Cholesterol 0mg 94mg Flax
Saturated Fat 3.663g 19.16g Flax
Monounsaturated Fat 7.527g 7.879g Brunost
Polyunsaturated fat 28.73g 0.938g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Brunost
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
63%
Flax
87%
Brunost
Minerals Daily Need Coverage Score
191%
Flax
72%
Brunost

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 570mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 94mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 15.497g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Brunost
Brunost is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.