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  6. Apple pie vs. Flax seeds

Apple pie vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between apple pie and flax seeds

  • The amount of copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium in flax seeds is higher than in apple pie.
  • Flax seeds cover your daily need for 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more MagnesiumMagnesium +5500%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +1150.8%
Contains more IronIron +373.6%
Contains more CopperCopper +2552.2%
Contains more ZincZinc +2612.5%
Contains more PhosphorusPhosphorus +2575%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +1126.9%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B5Vitamin B5 +727.7%
Contains more Vitamin B6Vitamin B6 +1144.7%
Contains more FolateFolate +2075%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg

All nutrients comparison - raw data values

Nutrient Apple pie Flax seeds DV% diff.
Polyunsaturated fat 2.198g 28.73g 177%
Copper 0.046mg 1.22mg 130%
Vitamin B1 0.134mg 1.644mg 126%
Fiber 1.6g 27.3g 103%
Manganese 0.182mg 2.482mg 100%
Magnesium 7mg 392mg 92%
Phosphorus 24mg 642mg 88%
Iron 1.21mg 5.73mg 57%
Fats 11g 42.16g 48%
Selenium 25.4µg 46%
Zinc 0.16mg 4.34mg 38%
Protein 1.9g 18.29g 33%
Vitamin B6 0.038mg 0.473mg 33%
Calcium 11mg 255mg 24%
Potassium 65mg 813mg 22%
Folate 4µg 87µg 21%
Vitamin B5 0.119mg 0.985mg 17%
Calories 237kcal 534kcal 15%
Choline 78.7mg 14%
Vitamin B3 1.123mg 3.08mg 12%
Sodium 266mg 30mg 10%
Monounsaturated fat 4.388g 7.527g 8%
Vitamin K 4.3µg 4%
Vitamin A 29µg 0µg 3%
Vitamin C 3.2mg 0.6mg 3%
Vitamin E 0.31mg 2%
Carbs 34g 28.88g 2%
Saturated fat 3.797g 3.663g 1%
Net carbs 32.4g 1.58g N/A
Sugar 1.55g N/A
Vitamin B2 0.158mg 0.161mg 0%
Vitamin B12 0.01µg 0µg 0%
Tryptophan 0.026mg 0.297mg 0%
Threonine 0.054mg 0.766mg 0%
Isoleucine 0.073mg 0.896mg 0%
Leucine 0.129mg 1.235mg 0%
Lysine 0.07mg 0.862mg 0%
Methionine 0.032mg 0.37mg 0%
Phenylalanine 0.088mg 0.957mg 0%
Valine 0.084mg 1.072mg 0%
Histidine 0.038mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
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 CarbsCarbs +17.7%
Contains more WaterWater +650%
Contains more ProteinProtein +862.6%
Contains more FatsFats +283.3%
Contains more OtherOther +312.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated fat +71.5%
Contains more Poly. FatPolyunsaturated fat +1207.1%
~equal in Saturated fat ~3.663g

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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 seeds - 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.