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Chicken sandwich vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between chicken sandwich and flax seeds

  • Chicken sandwich has more vitamin B3; however, flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and zinc.
  • Flax seeds' daily need coverage for copper is 128% more.
  • Chicken sandwich contains 25 times more sodium than flax seeds. Chicken sandwich contains 753mg of sodium, while flax seeds contain 30mg.

The food varieties used in the comparison are Fast foods, chicken fillet sandwich, plain with pickles and Seeds, flaxseed.

Infographic

Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
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 MagnesiumMagnesium +1533.3%
Contains more CalciumCalcium +339.7%
Contains more PotassiumPotassium +231.8%
Contains more IronIron +223.7%
Contains more CopperCopper +1720.9%
Contains more ZincZinc +611.5%
Contains more PhosphorusPhosphorus +247%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1033.3%
Contains more SeleniumSelenium +27.6%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
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 +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +677.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B3Vitamin B3 +150.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +97.7%
Contains more Vitamin B1Vitamin B1 +614.8%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more FolateFolate +85.1%
Contains more CholineCholine +122.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 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 +603.2%
Contains more ProteinProtein +12.3%
Contains more FatsFats +276.8%
Contains more CarbsCarbs +38.2%
Contains more OtherOther +37.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 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 -42%
Contains more Mono. FatMonounsaturated fat +68%
Contains more Poly. FatPolyunsaturated fat +804.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 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 StarchStarch +∞%
Contains more GlucoseGlucose +97.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~1.15g
~equal in Lactose ~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.
Chicken sandwich Flax seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chicken sandwich Flax seeds DV% diff.
Polyunsaturated fat 3.177g 28.73g 170%
Copper 0.067mg 1.22mg 128%
Vitamin B1 0.23mg 1.644mg 118%
Fiber 1.4g 27.3g 104%
Manganese 0.219mg 2.482mg 98%
Magnesium 24mg 392mg 88%
Phosphorus 185mg 642mg 65%
Iron 1.77mg 5.73mg 50%
Fats 11.19g 42.16g 48%
Zinc 0.61mg 4.34mg 34%
Sodium 753mg 30mg 31%
Vitamin B3 7.72mg 3.08mg 29%
Calcium 58mg 255mg 20%
Potassium 245mg 813mg 17%
Vitamin E 2.41mg 0.31mg 14%
Calories 250kcal 534kcal 14%
Cholesterol 35mg 0mg 12%
Vitamin B2 0.3mg 0.161mg 11%
Folate 47µg 87µg 10%
Selenium 19.9µg 25.4µg 10%
Choline 35.3mg 78.7mg 8%
Monounsaturated fat 4.481g 7.527g 8%
Vitamin B6 0.383mg 0.473mg 7%
Starch 16.5g 7%
Saturated fat 2.123g 3.663g 7%
Vitamin B12 0.13µg 0µg 5%
Vitamin K 8.5µg 4.3µg 4%
Vitamin B5 1.2mg 0.985mg 4%
Protein 16.28g 18.29g 4%
Carbs 20.89g 28.88g 3%
Fructose 0.97g 0g 1%
Vitamin D 5IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0.8mg 0.6mg 0%
Net carbs 19.49g 1.58g N/A
Sugar 3.64g 1.55g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.03g 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-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.003g 0g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.007g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken sandwich 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
44%
Chicken sandwich
62%
Flax seeds
Minerals Daily Need Coverage Score
48%
Chicken sandwich
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 723mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Chicken sandwich
Chicken sandwich is lower in Saturated fat (difference - 1.54g)
Which food is lower in glycemic index?
Chicken sandwich
Chicken sandwich is lower in glycemic index (difference - 74)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich 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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.