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  6. Brunost vs. Flax seeds

Brunost vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between Brunost and Flax seeds

  • Brunost is higher in Vitamin B12, Vitamin B2, and Vitamin B5, however, Flax seeds are richer in Copper, Vitamin B1, Fiber, Manganese, Magnesium, and Iron.
  • Flax seeds' daily need coverage for Copper is 127% higher.
  • Flax seeds have less Saturated Fat.

The food types used in this comparison are Cheese, gjetost and Seeds, flaxseed.

Infographic

Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 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 +56.9%
Contains more PotassiumPotassium +73.3%
Contains more MagnesiumMagnesium +460%
Contains more IronIron +1001.9%
Contains more CopperCopper +1425%
Contains more ZincZinc +280.7%
Contains more PhosphorusPhosphorus +44.6%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +6105%
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% 67% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +758.4%
Contains more Vitamin B5Vitamin B5 +240.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +421.9%
Contains more Vitamin B3Vitamin B3 +278.8%
Contains more Vitamin B6Vitamin B6 +74.5%
Contains more FolateFolate +1640%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 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 +47.7%
Contains more WaterWater +93.1%
Contains more OtherOther +28%
Contains more ProteinProtein +89.5%
Contains more FatsFats +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 28% 3%
Saturated Fat: Sat. Fat 19.16 g
Monounsaturated Fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 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 -80.9%
Contains more Poly. FatPolyunsaturated fat +2962.9%
~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.
Brunost Flax seeds
Lower in Cholesterol ok
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 Equal

All nutrients comparison - raw data values

Nutrient Brunost Flax seeds Opinion
Calories 466kcal 534kcal Flax seeds
Protein 9.65g 18.29g Flax seeds
Fats 29.51g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 42.65g 1.58g Brunost
Carbs 42.65g 28.88g Brunost
Cholesterol 94mg 0mg Flax seeds
Magnesium 70mg 392mg Flax seeds
Calcium 400mg 255mg Brunost
Potassium 1409mg 813mg Brunost
Iron 0.52mg 5.73mg Flax seeds
Sugar 1.55g Brunost
Fiber 0g 27.3g Flax seeds
Copper 0.08mg 1.22mg Flax seeds
Zinc 1.14mg 4.34mg Flax seeds
Phosphorus 444mg 642mg Flax seeds
Sodium 600mg 30mg Flax seeds
Vitamin A 1113IU 0IU Brunost
Vitamin A 334µg 0µg Brunost
Vitamin E 0.31mg Flax seeds
Manganese 0.04mg 2.482mg Flax seeds
Selenium 14.5µg 25.4µg Flax seeds
Vitamin B1 0.315mg 1.644mg Flax seeds
Vitamin B2 1.382mg 0.161mg Brunost
Vitamin B3 0.813mg 3.08mg Flax seeds
Vitamin B5 3.351mg 0.985mg Brunost
Vitamin B6 0.271mg 0.473mg Flax seeds
Vitamin B12 2.42µg 0µg Brunost
Vitamin K 4.3µg Flax seeds
Folate 5µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 19.16g 3.663g Flax seeds
Monounsaturated Fat 7.879g 7.527g Brunost
Polyunsaturated fat 0.938g 28.73g Flax seeds
Tryptophan 0.135mg 0.297mg Flax seeds
Threonine 0.393mg 0.766mg Flax seeds
Isoleucine 0.519mg 0.896mg Flax seeds
Leucine 0.992mg 1.235mg Flax seeds
Lysine 0.814mg 0.862mg Flax seeds
Methionine 0.318mg 0.37mg Flax seeds
Phenylalanine 0.54mg 0.957mg Flax seeds
Valine 0.765mg 1.072mg Flax seeds
Histidine 0.293mg 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brunost 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
81%
Brunost
62%
Flax seeds
Minerals Daily Need Coverage Score
72%
Brunost
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 570mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 15.497g)
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?
Brunost
Brunost is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 27)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.