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Castanea crenata vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between castanea crenata and flax seeds

  • Castanea crenata has more vitamin C; however, flax seeds are richer in vitamin B1, magnesium, phosphorus, copper, iron, manganese, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 108% more.
  • Castanea crenata contains 44 times more vitamin C than flax seeds. Castanea crenata contains 26.3mg of vitamin C, while flax seeds contain 0.6mg.
  • Castanea crenata contains less saturated fat.

The food varieties used in the comparison are Nuts, chestnuts, japanese, raw and Seeds, flaxseed.

Infographic

Castanea crenata 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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 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 less SodiumSodium -53.3%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +722.6%
Contains more PotassiumPotassium +147.1%
Contains more IronIron +295.2%
Contains more CopperCopper +117.1%
Contains more ZincZinc +294.5%
Contains more PhosphorusPhosphorus +791.7%
Contains more ManganeseManganese +56%

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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 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 +4283.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +377.9%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more Vitamin B5Vitamin B5 +378.2%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more FolateFolate +85.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 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 +20.9%
Contains more WaterWater +782.3%
Contains more ProteinProtein +712.9%
Contains more FatsFats +7854.7%
Contains more OtherOther +312.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 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 -97.9%
Contains more Mono. FatMonounsaturated fat +2607.6%
Contains more Poly. FatPolyunsaturated fat +20718.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Castanea crenata Flax seeds DV% diff.
Polyunsaturated fat 0.138g 28.73g 191%
Fiber 27.3g 109%
Vitamin B1 0.344mg 1.644mg 108%
Magnesium 49mg 392mg 82%
Phosphorus 72mg 642mg 81%
Copper 0.562mg 1.22mg 73%
Fats 0.53g 42.16g 64%
Iron 1.45mg 5.73mg 54%
Selenium 25.4µg 46%
Manganese 1.591mg 2.482mg 39%
Protein 2.25g 18.29g 32%
Vitamin C 26.3mg 0.6mg 29%
Zinc 1.1mg 4.34mg 29%
Calcium 31mg 255mg 22%
Calories 154kcal 534kcal 19%
Monounsaturated fat 0.278g 7.527g 18%
Saturated fat 0.078g 3.663g 16%
Vitamin B5 0.206mg 0.985mg 16%
Vitamin B6 0.283mg 0.473mg 15%
Potassium 329mg 813mg 14%
Choline 78.7mg 14%
Folate 47µg 87µg 10%
Vitamin B3 1.5mg 3.08mg 10%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Carbs 34.91g 28.88g 2%
Sodium 14mg 30mg 1%
Net carbs 34.91g 1.58g N/A
Sugar 1.55g N/A
Vitamin A 2µg 0µg 0%
Vitamin B2 0.163mg 0.161mg 0%
Tryptophan 0.032mg 0.297mg 0%
Threonine 0.09mg 0.766mg 0%
Isoleucine 0.111mg 0.896mg 0%
Leucine 0.139mg 1.235mg 0%
Lysine 0.147mg 0.862mg 0%
Methionine 0.054mg 0.37mg 0%
Phenylalanine 0.088mg 0.957mg 0%
Valine 0.134mg 1.072mg 0%
Histidine 0.056mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Castanea crenata Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Castanea crenata
62%
Flax seeds
Minerals Daily Need Coverage Score
59%
Castanea crenata
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Castanea crenata
Castanea crenata is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Castanea crenata
Castanea crenata contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Castanea crenata
Castanea crenata is lower in Saturated fat (difference - 3.585g)
Which food is lower in glycemic index?
Castanea crenata
Castanea crenata is lower in glycemic index (difference - 0)
Which food is cheaper?
Castanea crenata
Castanea crenata is cheaper (difference - $0.4)
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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.