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Cherry vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between cherries and flax seeds

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in cherries.
  • Flax seeds cover your daily need for vitamin B1, 135% more than cherries.

These are the specific foods used in this comparison Cherries, sour, red, raw and Seeds, flaxseed.

Infographic

Cherry 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.
Cherry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 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 -90%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +369.9%
Contains more IronIron +1690.6%
Contains more CopperCopper +1073.1%
Contains more ZincZinc +4240%
Contains more PhosphorusPhosphorus +4180%
Contains more ManganeseManganese +2116.1%
Contains more SeleniumSelenium +∞%

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.
Cherry
2
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
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 +1566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin B1Vitamin B1 +5380%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +588.8%
Contains more Vitamin B6Vitamin B6 +975%
Contains more Vitamin KVitamin K +104.8%
Contains more FolateFolate +987.5%
Contains more CholineCholine +1190.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 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 WaterWater +1137.5%
Contains more ProteinProtein +1729%
Contains more FatsFats +13953.3%
Contains more CarbsCarbs +137.1%
Contains more OtherOther +851.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 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 -98.1%
Contains more Mono. FatMonounsaturated fat +9079.3%
Contains more Poly. FatPolyunsaturated fat +31822.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cherry
2
9% 49% 41%
Starch: 0 g
Sucrose: 0.8 g
Glucose: 4.18 g
Fructose: 3.51 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +945%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +43.8%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cherry Flax seeds
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins 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 Cherry Flax seeds DV% diff.
Polyunsaturated fat 0.09g 28.73g 191%
Vitamin B1 0.03mg 1.644mg 135%
Copper 0.104mg 1.22mg 124%
Fiber 1.6g 27.3g 103%
Manganese 0.112mg 2.482mg 103%
Magnesium 9mg 392mg 91%
Phosphorus 15mg 642mg 90%
Iron 0.32mg 5.73mg 68%
Fats 0.3g 42.16g 64%
Selenium 0µg 25.4µg 46%
Zinc 0.1mg 4.34mg 39%
Protein 1g 18.29g 35%
Vitamin B6 0.044mg 0.473mg 33%
Calories 50kcal 534kcal 24%
Calcium 16mg 255mg 24%
Folate 8µg 87µg 20%
Potassium 173mg 813mg 19%
Monounsaturated fat 0.082g 7.527g 19%
Vitamin B5 0.143mg 0.985mg 17%
Vitamin B3 0.4mg 3.08mg 17%
Saturated fat 0.068g 3.663g 16%
Choline 6.1mg 78.7mg 13%
Vitamin C 10mg 0.6mg 10%
Vitamin B2 0.04mg 0.161mg 9%
Vitamin A 64µg 0µg 7%
Carbs 12.18g 28.88g 6%
Fructose 3.51g 0g 4%
Vitamin E 0.07mg 0.31mg 2%
Vitamin K 2.1µg 4.3µg 2%
Sodium 3mg 30mg 1%
Net carbs 10.58g 1.58g N/A
Sugar 8.49g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 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
Cherry 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
9%
Cherry
62%
Flax seeds
Minerals Daily Need Coverage Score
10%
Cherry
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.94g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Cherry
Cherry is lower in Saturated fat (difference - 3.595g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 22)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $2.4)
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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.