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  6. Blue cheese vs. Flax seeds

Blue cheese vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between blue cheese and flax seeds

  • Blue cheese has more vitamin B12; however, flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, iron, and phosphorus.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Flax seeds are lower in sodium.

Food types used in this article are Cheese, blue and Seeds, flaxseed.

Infographic

Blue cheese 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 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
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 CalciumCalcium +107.1%
Contains more MagnesiumMagnesium +1604.3%
Contains more PotassiumPotassium +217.6%
Contains more IronIron +1748.4%
Contains more CopperCopper +2950%
Contains more ZincZinc +63.2%
Contains more PhosphorusPhosphorus +65.9%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +27477.8%
Contains more SeleniumSelenium +75.2%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B5Vitamin B5 +75.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +24%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B3Vitamin B3 +203.1%
Contains more Vitamin B6Vitamin B6 +184.9%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +141.7%
Contains more CholineCholine +411%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 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 ProteinProtein +17%
Contains more WaterWater +509.3%
Contains more OtherOther +37.7%
Contains more FatsFats +46.7%
Contains more CarbsCarbs +1134.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 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 -80.4%
Contains more Poly. FatPolyunsaturated fat +3491.3%
~equal in Monounsaturated fat ~7.527g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Blue cheese Flax seeds DV% diff.
Polyunsaturated fat 0.8g 28.73g 186%
Vitamin B1 0.029mg 1.644mg 135%
Copper 0.04mg 1.22mg 131%
Fiber 0g 27.3g 109%
Manganese 0.009mg 2.482mg 108%
Magnesium 23mg 392mg 88%
Saturated fat 18.669g 3.663g 68%
Iron 0.31mg 5.73mg 68%
Vitamin B12 1.22µg 0µg 51%
Sodium 1146mg 30mg 49%
Phosphorus 387mg 642mg 36%
Calcium 528mg 255mg 27%
Cholesterol 75mg 0mg 25%
Vitamin B6 0.166mg 0.473mg 24%
Vitamin A 198µg 0µg 22%
Fats 28.74g 42.16g 21%
Selenium 14.5µg 25.4µg 20%
Vitamin B2 0.382mg 0.161mg 17%
Potassium 256mg 813mg 16%
Zinc 2.66mg 4.34mg 15%
Vitamin B5 1.729mg 0.985mg 15%
Folate 36µg 87µg 13%
Vitamin B3 1.016mg 3.08mg 13%
Choline 15.4mg 78.7mg 12%
Calories 353kcal 534kcal 9%
Carbs 2.34g 28.88g 9%
Protein 21.4g 18.29g 6%
Vitamin D 0.5µg 0µg 3%
Vitamin D 21IU 0IU 3%
Vitamin K 2.4µg 4.3µg 2%
Monounsaturated fat 7.778g 7.527g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 2.34g 1.58g N/A
Sugar 0.5g 1.55g N/A
Vitamin E 0.25mg 0.31mg 0%
Tryptophan 0.312mg 0.297mg 0%
Threonine 0.785mg 0.766mg 0%
Isoleucine 1.124mg 0.896mg 0%
Leucine 1.919mg 1.235mg 0%
Lysine 1.852mg 0.862mg 0%
Methionine 0.584mg 0.37mg 0%
Phenylalanine 1.087mg 0.957mg 0%
Valine 1.556mg 1.072mg 0%
Histidine 0.758mg 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
Blue cheese 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
41%
Blue cheese
62%
Flax seeds
Minerals Daily Need Coverage Score
69%
Blue cheese
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1116mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 15.006g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Blue cheese
Blue cheese is lower in Sugar (difference - 1.05g)
Which food is lower in glycemic index?
Blue cheese
Blue cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Blue cheese
Blue cheese is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.