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Chocolate brownie vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between chocolate brownie and flax seeds

  • Chocolate brownie contains less vitamin B1, copper, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and selenium than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 125% higher.

Food types used in this article are Cookies, brownies, prepared from recipe and Seeds, flaxseed.

Infographic

Chocolate brownie 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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
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 +639.6%
Contains more CalciumCalcium +347.4%
Contains more PotassiumPotassium +361.9%
Contains more IronIron +211.4%
Contains more CopperCopper +214.4%
Contains more ZincZinc +347.4%
Contains more PhosphorusPhosphorus +386.4%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +322.8%
Contains more SeleniumSelenium +120.9%

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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 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 +18%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +1066%
Contains more Vitamin B3Vitamin B3 +213.6%
Contains more Vitamin B5Vitamin B5 +200.3%
Contains more Vitamin B6Vitamin B6 +403.2%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 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 +73.8%
Contains more WaterWater +81%
Contains more ProteinProtein +195%
Contains more FatsFats +44.9%
Contains more OtherOther +95.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 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 +44%
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +205.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate brownie 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 ok

All nutrients comparison - raw data values

Nutrient Chocolate brownie Flax seeds DV% diff.
Polyunsaturated fat 9.412g 28.73g 129%
Vitamin B1 0.141mg 1.644mg 125%
Fiber 27.3g 109%
Copper 0.388mg 1.22mg 92%
Manganese 0.587mg 2.482mg 82%
Magnesium 53mg 392mg 81%
Phosphorus 132mg 642mg 73%
Iron 1.84mg 5.73mg 49%
Zinc 0.97mg 4.34mg 31%
Vitamin B6 0.094mg 0.473mg 29%
Selenium 11.5µg 25.4µg 25%
Protein 6.2g 18.29g 24%
Cholesterol 73mg 0mg 24%
Calcium 57mg 255mg 20%
Fats 29.1g 42.16g 20%
Vitamin A 176µg 0µg 20%
Potassium 176mg 813mg 19%
Saturated fat 7.319g 3.663g 17%
Folate 29µg 87µg 15%
Sodium 343mg 30mg 14%
Choline 78.7mg 14%
Vitamin B3 0.982mg 3.08mg 13%
Vitamin B5 0.328mg 0.985mg 13%
Monounsaturated fat 10.839g 7.527g 8%
Carbs 50.2g 28.88g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin K 4.3µg 4%
Calories 466kcal 534kcal 3%
Vitamin B2 0.19mg 0.161mg 2%
Vitamin E 0.31mg 2%
Vitamin C 0.3mg 0.6mg 0%
Net carbs 50.2g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.078mg 0.297mg 0%
Threonine 0.228mg 0.766mg 0%
Isoleucine 0.265mg 0.896mg 0%
Leucine 0.447mg 1.235mg 0%
Lysine 0.283mg 0.862mg 0%
Methionine 0.132mg 0.37mg 0%
Phenylalanine 0.298mg 0.957mg 0%
Valine 0.323mg 1.072mg 0%
Histidine 0.136mg 0.472mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate brownie 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
18%
Chocolate brownie
62%
Flax seeds
Minerals Daily Need Coverage Score
54%
Chocolate brownie
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 3.656g)
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?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Chocolate brownie
Chocolate brownie is lower in glycemic index (difference - 42)
Which food is cheaper?
Chocolate brownie
Chocolate brownie is cheaper (difference - $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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.