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  6. Apple pie vs. Flax

Apple pie vs. Flax — In-Depth Nutrition Comparison

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Summary of differences between Apple pie and Flax

  • The amount of Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium in Flax is higher than in Apple pie.
  • Flax covers your daily need of Copper 130% more than Apple pie.

These are the specific foods used in this comparison Pie, apple, commercially prepared, unenriched flour and Seeds, flaxseed.

Infographic

Apple pie vs Flax 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.
Apple pie
Apple pie
0
:
10
Flax
Flax
Contains more Calcium +2218.2%
Contains more Iron +373.6%
Contains more Magnesium +5500%
Contains more Phosphorus +2575%
Contains more Potassium +1150.8%
Contains less Sodium -88.7%
Contains more Zinc +2612.5%
Contains more Copper +2552.2%
Contains more Manganese +1263.7%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +2218.2%
Contains more Iron +373.6%
Contains more Magnesium +5500%
Contains more Phosphorus +2575%
Contains more Potassium +1150.8%
Contains less Sodium -88.7%
Contains more Zinc +2612.5%
Contains more Copper +2552.2%
Contains more Manganese +1263.7%

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.
Apple pie
Apple pie
3
:
9
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +433.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +727.7%
Contains more Vitamin B6 +1144.7%
Contains more Folate +2075%
Equal in Vitamin B2 - 0.161
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +433.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +727.7%
Contains more Vitamin B6 +1144.7%
Contains more Folate +2075%
Equal in Vitamin B2 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple pie
Apple pie
2
:
3
Flax
Flax
Contains more Carbs +17.7%
Contains more Water +650%
Contains more Protein +862.6%
Contains more Fats +283.3%
Contains more Other +312.2%
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
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
Contains more Carbs +17.7%
Contains more Water +650%
Contains more Protein +862.6%
Contains more Fats +283.3%
Contains more Other +312.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple pie
Apple pie
0
:
3
Flax
Flax
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +1207.1%
Equal in Saturated Fat - 3.663
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +1207.1%
Equal in Saturated Fat - 3.663

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple pie Flax
Lower in Sodium 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 ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple pie Flax Opinion
Net carbs 32.4g 1.58g Apple pie
Protein 1.9g 18.29g Flax
Fats 11g 42.16g Flax
Carbs 34g 28.88g Apple pie
Calories 237kcal 534kcal Flax
Sugar 1.55g Apple pie
Fiber 1.6g 27.3g Flax
Calcium 11mg 255mg Flax
Iron 1.21mg 5.73mg Flax
Magnesium 7mg 392mg Flax
Phosphorus 24mg 642mg Flax
Potassium 65mg 813mg Flax
Sodium 266mg 30mg Flax
Zinc 0.16mg 4.34mg Flax
Copper 0.046mg 1.22mg Flax
Manganese 0.182mg 2.482mg Flax
Selenium 25.4µg Flax
Vitamin A 124IU 0IU Apple pie
Vitamin A RAE 29µg 0µg Apple pie
Vitamin E 0.31mg Flax
Vitamin C 3.2mg 0.6mg Apple pie
Vitamin B1 0.134mg 1.644mg Flax
Vitamin B2 0.158mg 0.161mg Flax
Vitamin B3 1.123mg 3.08mg Flax
Vitamin B5 0.119mg 0.985mg Flax
Vitamin B6 0.038mg 0.473mg Flax
Folate 4µg 87µg Flax
Vitamin B12 0.01µg 0µg Apple pie
Vitamin K 4.3µg Flax
Tryptophan 0.026mg 0.297mg Flax
Threonine 0.054mg 0.766mg Flax
Isoleucine 0.073mg 0.896mg Flax
Leucine 0.129mg 1.235mg Flax
Lysine 0.07mg 0.862mg Flax
Methionine 0.032mg 0.37mg Flax
Phenylalanine 0.088mg 0.957mg Flax
Valine 0.084mg 1.072mg Flax
Histidine 0.038mg 0.472mg Flax
Saturated Fat 3.797g 3.663g Flax
Monounsaturated Fat 4.388g 7.527g Flax
Polyunsaturated fat 2.198g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple pie Flax
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
11%
Apple pie
63%
Flax
Minerals Daily Need Coverage Score
15%
Apple pie
191%
Flax

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 236mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.134g)
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?
Apple pie
Apple pie is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 41)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.