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Roquefort vs. Flax seeds — In-Depth Nutrition Comparison

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How are Roquefort and Flax seeds different?

  • Roquefort is higher in Calcium, however, Flax seeds are richer in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Iron, and Phosphorus.
  • Daily need coverage for Vitamin B1 from Flax seeds is 134% higher.
  • Roquefort contains 60 times more Sodium than Flax seeds. While Roquefort contains 1809mg of Sodium, Flax seeds contain only 30mg.

Cheese, roquefort and Seeds, flaxseed are the varieties used in this article.

Infographic

Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 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 +159.6%
Contains more MagnesiumMagnesium +1206.7%
Contains more PotassiumPotassium +793.4%
Contains more IronIron +923.2%
Contains more CopperCopper +3488.2%
Contains more ZincZinc +108.7%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +8173.3%
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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 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 +264%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B6Vitamin B6 +281.5%
Contains more FolateFolate +77.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 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 +17.8%
Contains more WaterWater +465.8%
Contains more OtherOther +73.6%
Contains more FatsFats +37.6%
Contains more CarbsCarbs +1344%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated Fat: Sat. Fat 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 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 +12.6%
Contains less Sat. FatSaturated Fat -81%
Contains more Poly. FatPolyunsaturated fat +2076.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roquefort Flax seeds Opinion
Calories 369kcal 534kcal Flax seeds
Protein 21.54g 18.29g Roquefort
Fats 30.64g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 2g 1.58g Roquefort
Carbs 2g 28.88g Flax seeds
Cholesterol 90mg 0mg Flax seeds
Magnesium 30mg 392mg Flax seeds
Calcium 662mg 255mg Roquefort
Potassium 91mg 813mg Flax seeds
Iron 0.56mg 5.73mg Flax seeds
Sugar 1.55g Roquefort
Fiber 0g 27.3g Flax seeds
Copper 0.034mg 1.22mg Flax seeds
Zinc 2.08mg 4.34mg Flax seeds
Phosphorus 392mg 642mg Flax seeds
Sodium 1809mg 30mg Flax seeds
Vitamin A 1047IU 0IU Roquefort
Vitamin A 294µg 0µg Roquefort
Vitamin E 0.31mg Flax seeds
Manganese 0.03mg 2.482mg Flax seeds
Selenium 14.5µg 25.4µg Flax seeds
Vitamin B1 0.04mg 1.644mg Flax seeds
Vitamin B2 0.586mg 0.161mg Roquefort
Vitamin B3 0.734mg 3.08mg Flax seeds
Vitamin B5 1.731mg 0.985mg Roquefort
Vitamin B6 0.124mg 0.473mg Flax seeds
Vitamin B12 0.64µg 0µg Roquefort
Vitamin K 4.3µg Flax seeds
Folate 49µg 87µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 19.263g 3.663g Flax seeds
Monounsaturated Fat 8.474g 7.527g Roquefort
Polyunsaturated fat 1.32g 28.73g Flax seeds
Tryptophan 0.303mg 0.297mg Roquefort
Threonine 0.965mg 0.766mg Roquefort
Isoleucine 1.217mg 0.896mg Roquefort
Leucine 2.114mg 1.235mg Roquefort
Lysine 1.848mg 0.862mg Roquefort
Methionine 0.558mg 0.37mg Roquefort
Phenylalanine 1.023mg 0.957mg Roquefort
Valine 1.614mg 1.072mg Roquefort
Histidine 0.602mg 0.472mg Roquefort
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roquefort 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
36%
Roquefort
62%
Flax seeds
Minerals Daily Need Coverage Score
80%
Roquefort
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1779mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 15.6g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.6)
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

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.