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  6. Chocolate vs. Flax

Chocolate vs. Flax — In-Depth Nutrition Comparison

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Important differences between Chocolate and Flax

  • Chocolate has more Iron, however, Flax is richer in Vitamin B1, Fiber, Phosphorus, Magnesium, Manganese, Selenium, Vitamin B6, and Copper.
  • Flax's daily need coverage for Vitamin B1 is 135% more.
  • Chocolate contains 5 times more Saturated Fat than Flax. Chocolate contains 18.519g of Saturated Fat, while Flax contains 3.663g.

The food varieties used in the comparison are Chocolate, dark, 45- 59% cacao solids and Seeds, flaxseed.

Infographic

Chocolate vs Flax 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.
Chocolate
Chocolate
2
:
8
Flax
Flax
Contains more Iron +40%
Contains less Sodium -20%
Contains more Calcium +355.4%
Contains more Magnesium +168.5%
Contains more Phosphorus +211.7%
Contains more Potassium +45.4%
Contains more Zinc +115.9%
Contains more Copper +18.7%
Contains more Manganese +74.9%
Contains more Selenium +746.7%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +40%
Contains less Sodium -20%
Contains more Calcium +355.4%
Contains more Magnesium +168.5%
Contains more Phosphorus +211.7%
Contains more Potassium +45.4%
Contains more Zinc +115.9%
Contains more Copper +18.7%
Contains more Manganese +74.9%
Contains more Selenium +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.
Chocolate
Chocolate
4
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +74.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +88.4%
Contains more Vitamin B1 +6476%
Contains more Vitamin B2 +222%
Contains more Vitamin B3 +324.8%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +1026.2%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +74.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +88.4%
Contains more Vitamin B1 +6476%
Contains more Vitamin B2 +222%
Contains more Vitamin B3 +324.8%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +1026.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chocolate
Chocolate
1
:
4
Flax
Flax
Contains more Carbs +111.8%
Contains more Protein +274.8%
Contains more Fats +34.8%
Contains more Water +617.5%
Contains more Other +118.2%
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Flax
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 Carbs +111.8%
Contains more Protein +274.8%
Contains more Fats +34.8%
Contains more Water +617.5%
Contains more Other +118.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chocolate
Chocolate
1
:
2
Flax
Flax
Contains more Monounsaturated Fat +26.7%
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +2531%
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +26.7%
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +2531%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Chocolate
Chocolate
2
:
1
Flax
Flax
Contains more Sucrose +3921.7%
Contains more Lactose +∞%
Contains more Glucose +∞%
Chocolate
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Flax
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 Sucrose +3921.7%
Contains more Lactose +∞%
Contains more Glucose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Flax
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chocolate Flax Opinion
Net carbs 54.17g 1.58g Chocolate
Protein 4.88g 18.29g Flax
Fats 31.28g 42.16g Flax
Carbs 61.17g 28.88g Chocolate
Calories 546kcal 534kcal Chocolate
Sugar 47.9g 1.55g Flax
Fiber 7g 27.3g Flax
Calcium 56mg 255mg Flax
Iron 8.02mg 5.73mg Chocolate
Magnesium 146mg 392mg Flax
Phosphorus 206mg 642mg Flax
Potassium 559mg 813mg Flax
Sodium 24mg 30mg Chocolate
Zinc 2.01mg 4.34mg Flax
Copper 1.028mg 1.22mg Flax
Manganese 1.419mg 2.482mg Flax
Selenium 3µg 25.4µg Flax
Vitamin A 50IU 0IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 0.31mg Chocolate
Vitamin C 0.6mg Flax
Vitamin B1 0.025mg 1.644mg Flax
Vitamin B2 0.05mg 0.161mg Flax
Vitamin B3 0.725mg 3.08mg Flax
Vitamin B5 0.297mg 0.985mg Flax
Vitamin B6 0.042mg 0.473mg Flax
Folate 87µg Flax
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 4.3µg Chocolate
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Cholesterol 8mg 0mg Flax
Trans Fat 0.112g Flax
Saturated Fat 18.519g 3.663g Flax
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 7.527g Chocolate
Polyunsaturated fat 1.092g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.001g 0.007g Flax
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Chocolate
63%
Flax
Minerals Daily Need Coverage Score
116%
Chocolate
191%
Flax

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 46.35g)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 14.856g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Flax - 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.