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  6. Butter cookie vs. Flax seeds

Butter cookie vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between butter cookie and flax seeds

  • Butter cookie has less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and zinc.
  • Flax seeds cover your daily copper needs 113% more than butter cookie.

Food varieties used in this article are Cookies, butter, commercially prepared, enriched and Seeds, flaxseed.

Infographic

Butter cookie vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 +3166.7%
Contains more CalciumCalcium +779.3%
Contains more PotassiumPotassium +632.4%
Contains more IronIron +158.1%
Contains more CopperCopper +510%
Contains more ZincZinc +1042.1%
Contains more PhosphorusPhosphorus +529.4%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +1360%
Contains more SeleniumSelenium +202.4%

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 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +87.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +108.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +344.3%
Contains more Vitamin B5Vitamin B5 +101.8%
Contains more Vitamin B6Vitamin B6 +1213.9%
Contains more Vitamin KVitamin K +152.9%
Contains more FolateFolate +14.5%
Contains more CholineCholine +1110.8%
~equal in Vitamin B3 ~3.08mg

All nutrients comparison - raw data values

Nutrient Butter cookie Flax seeds DV% diff.
Polyunsaturated fat 0.982g 28.73g 185%
Copper 0.2mg 1.22mg 113%
Vitamin B1 0.37mg 1.644mg 106%
Fiber 0.8g 27.3g 106%
Manganese 0.17mg 2.482mg 101%
Magnesium 12mg 392mg 90%
Phosphorus 102mg 642mg 77%
Iron 2.22mg 5.73mg 44%
Cholesterol 117mg 0mg 39%
Zinc 0.38mg 4.34mg 36%
Fats 18.8g 42.16g 36%
Vitamin B6 0.036mg 0.473mg 34%
Saturated fat 11.051g 3.663g 34%
Selenium 8.4µg 25.4µg 31%
Protein 6.1g 18.29g 24%
Calcium 29mg 255mg 23%
Potassium 111mg 813mg 21%
Vitamin A 165µg 0µg 18%
Vitamin B12 0.36µg 0µg 15%
Choline 6.5mg 78.7mg 13%
Carbs 68.9g 28.88g 13%
Vitamin B2 0.335mg 0.161mg 13%
Sodium 282mg 30mg 11%
Vitamin B5 0.488mg 0.985mg 10%
Monounsaturated fat 5.522g 7.527g 5%
Folate 76µg 87µg 3%
Calories 467kcal 534kcal 3%
Vitamin D 0.4µg 0µg 2%
Vitamin K 1.7µg 4.3µg 2%
Vitamin E 0.58mg 0.31mg 2%
Vitamin D 16IU 0IU 2%
Vitamin B3 3.19mg 3.08mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 68.1g 1.58g N/A
Sugar 20.24g 1.55g N/A
Tryptophan 0.084mg 0.297mg 0%
Threonine 0.215mg 0.766mg 0%
Isoleucine 0.277mg 0.896mg 0%
Leucine 0.471mg 1.235mg 0%
Lysine 0.308mg 0.862mg 0%
Methionine 0.131mg 0.37mg 0%
Phenylalanine 0.299mg 0.957mg 0%
Valine 0.315mg 1.072mg 0%
Histidine 0.136mg 0.472mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +138.6%
Contains more ProteinProtein +199.8%
Contains more FatsFats +124.3%
Contains more WaterWater +51.3%
Contains more OtherOther +131.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 less Sat. FatSaturated fat -66.9%
Contains more Mono. FatMonounsaturated fat +36.3%
Contains more Poly. FatPolyunsaturated fat +2825.7%

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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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.