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  6. Chestnut vs. Flax seeds

Chestnut vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between chestnut and flax seeds

  • Chestnut is higher in vitamin C; however, flax seeds are richer in vitamin B1, copper, magnesium, phosphorus, manganese, iron, zinc, calcium, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 125% higher.
  • Chestnut has 45 times more vitamin C than flax seeds. While chestnut has 26.7mg of vitamin C, flax seeds have only 0.6mg.

The food types used in this comparison are Nuts, chestnuts, european, boiled, and steamed and Seeds, flaxseed.

Infographic

Chestnut 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 39% 14% 63% 65% 157% 6.8% 42% 3.5% 111% 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 -10%
Contains more MagnesiumMagnesium +625.9%
Contains more CalciumCalcium +454.3%
Contains more PotassiumPotassium +13.7%
Contains more IronIron +231.2%
Contains more CopperCopper +158.5%
Contains more ZincZinc +1636%
Contains more PhosphorusPhosphorus +548.5%
Contains more ManganeseManganese +190.6%

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 89% 0.33% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29% 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 +4350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1010.8%
Contains more Vitamin B2Vitamin B2 +54.8%
Contains more Vitamin B3Vitamin B3 +321.3%
Contains more Vitamin B5Vitamin B5 +211.7%
Contains more Vitamin B6Vitamin B6 +103%
Contains more FolateFolate +128.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chestnut Flax seeds DV% diff.
Polyunsaturated fat 0.545g 28.73g 188%
Vitamin B1 0.148mg 1.644mg 125%
Fiber 27.3g 109%
Copper 0.472mg 1.22mg 83%
Magnesium 54mg 392mg 80%
Phosphorus 99mg 642mg 78%
Manganese 0.854mg 2.482mg 71%
Fats 1.38g 42.16g 63%
Iron 1.73mg 5.73mg 50%
Selenium 25.4µg 46%
Zinc 0.25mg 4.34mg 37%
Protein 2g 18.29g 33%
Vitamin C 26.7mg 0.6mg 29%
Calcium 46mg 255mg 21%
Calories 131kcal 534kcal 20%
Monounsaturated fat 0.476g 7.527g 18%
Vitamin B6 0.233mg 0.473mg 18%
Saturated fat 0.26g 3.663g 15%
Vitamin B3 0.731mg 3.08mg 15%
Choline 78.7mg 14%
Vitamin B5 0.316mg 0.985mg 13%
Folate 38µg 87µg 12%
Vitamin B2 0.104mg 0.161mg 4%
Vitamin K 4.3µg 4%
Potassium 715mg 813mg 3%
Vitamin E 0.31mg 2%
Carbs 27.76g 28.88g 0%
Net carbs 27.76g 1.58g N/A
Sugar 1.55g N/A
Sodium 27mg 30mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.022mg 0.297mg 0%
Threonine 0.071mg 0.766mg 0%
Isoleucine 0.079mg 0.896mg 0%
Leucine 0.118mg 1.235mg 0%
Lysine 0.118mg 0.862mg 0%
Methionine 0.047mg 0.37mg 0%
Phenylalanine 0.084mg 0.957mg 0%
Valine 0.112mg 1.072mg 0%
Histidine 0.055mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 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 +879.2%
Contains more ProteinProtein +814.5%
Contains more FatsFats +2955.1%
Contains more OtherOther +422.5%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 37% 43%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.476 g
Polyunsaturated fat: Poly. Fat 0.545 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 -92.9%
Contains more Mono. FatMonounsaturated fat +1481.3%
Contains more Poly. FatPolyunsaturated fat +5171.6%

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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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.