Chocolate vs. Flax seeds — In-Depth Nutrition Comparison
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Important differences between chocolate and flax seeds
- Chocolate has more iron; however, flax seeds are richer in vitamin B1, fiber, phosphorus, magnesium, manganese, selenium, vitamin B6, and copper.
- Flax seeds' daily need coverage for vitamin B1 is 135% more.
- Chocolate contains 5 times more saturated fat than flax seeds. Chocolate contains 18.519g of saturated fat, while flax seeds contain 3.663g.
The food varieties used in the comparison are Chocolate, dark, 45- 59% cacao solids and Seeds, flaxseed.
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.
| Contains more IronIron | +40% |
| Contains less SodiumSodium | -20% |
| Contains more MagnesiumMagnesium | +168.5% |
| Contains more CalciumCalcium | +355.4% |
| Contains more PotassiumPotassium | +45.4% |
| Contains more CopperCopper | +18.7% |
| Contains more ZincZinc | +115.9% |
| Contains more PhosphorusPhosphorus | +211.7% |
| Contains more ManganeseManganese | +74.9% |
| Contains more SeleniumSelenium | +746.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +74.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +88.4% |
| Contains more Vitamin B1Vitamin B1 | +6476% |
| Contains more Vitamin B2Vitamin B2 | +222% |
| Contains more Vitamin B3Vitamin B3 | +324.8% |
| Contains more Vitamin B5Vitamin B5 | +231.6% |
| Contains more Vitamin B6Vitamin B6 | +1026.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +111.8% |
| Contains more ProteinProtein | +274.8% |
| Contains more FatsFats | +34.8% |
| Contains more WaterWater | +617.5% |
| Contains more OtherOther | +118.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
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 | +26.7% |
| Contains less Sat. FatSaturated fat | -80.2% |
| Contains more Poly. FatPolyunsaturated fat | +2531% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
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 SucroseSucrose | +3921.7% |
| Contains more LactoseLactose | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.092g | 28.73g | 184% |
| Vitamin B1 | 0.025mg | 1.644mg | 135% |
| Fiber | 7g | 27.3g | 81% |
| Saturated fat | 18.519g | 3.663g | 68% |
| Phosphorus | 206mg | 642mg | 62% |
| Magnesium | 146mg | 392mg | 59% |
| Manganese | 1.419mg | 2.482mg | 46% |
| Selenium | 3µg | 25.4µg | 41% |
| Vitamin B6 | 0.042mg | 0.473mg | 33% |
| Iron | 8.02mg | 5.73mg | 29% |
| Protein | 4.88g | 18.29g | 27% |
| Folate | 87µg | 22% | |
| Zinc | 2.01mg | 4.34mg | 21% |
| Copper | 1.028mg | 1.22mg | 21% |
| Calcium | 56mg | 255mg | 20% |
| Fats | 31.28g | 42.16g | 17% |
| Vitamin B3 | 0.725mg | 3.08mg | 15% |
| Vitamin B5 | 0.297mg | 0.985mg | 14% |
| Choline | 78.7mg | 14% | |
| Carbs | 61.17g | 28.88g | 11% |
| Caffeine | 43mg | 0mg | 11% |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Vitamin B2 | 0.05mg | 0.161mg | 9% |
| Potassium | 559mg | 813mg | 7% |
| Monounsaturated fat | 9.54g | 7.527g | 5% |
| Cholesterol | 8mg | 0mg | 3% |
| Vitamin K | 8.1µg | 4.3µg | 3% |
| Vitamin E | 0.54mg | 0.31mg | 2% |
| Calories | 546kcal | 534kcal | 1% |
| Vitamin C | 0.6mg | 1% | |
| Net carbs | 54.17g | 1.58g | N/A |
| Sugar | 47.9g | 1.55g | N/A |
| Sodium | 24mg | 30mg | 0% |
| Vitamin A | 2µg | 0µg | 0% |
| Trans fat | 0.112g | 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 | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
116%
191%
Comparison summary
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 46.35g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 14.856g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate is cheaper (difference - $1)