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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

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 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.
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 0% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 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 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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 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
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +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
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
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 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.
Chocolate Flax seeds
Lower in Cholesterol ok
Lower in Sugar 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 seeds Opinion
Calories 546kcal 534kcal Chocolate
Protein 4.88g 18.29g Flax seeds
Fats 31.28g 42.16g Flax seeds
Vitamin C 0.6mg Flax seeds
Net carbs 54.17g 1.58g Chocolate
Carbs 61.17g 28.88g Chocolate
Cholesterol 8mg 0mg Flax seeds
Magnesium 146mg 392mg Flax seeds
Calcium 56mg 255mg Flax seeds
Potassium 559mg 813mg Flax seeds
Iron 8.02mg 5.73mg Chocolate
Sugar 47.9g 1.55g Flax seeds
Fiber 7g 27.3g Flax seeds
Copper 1.028mg 1.22mg Flax seeds
Zinc 2.01mg 4.34mg Flax seeds
Phosphorus 206mg 642mg Flax seeds
Sodium 24mg 30mg Chocolate
Vitamin A 50IU 0IU Chocolate
Vitamin A 2µg 0µg Chocolate
Vitamin E 0.54mg 0.31mg Chocolate
Manganese 1.419mg 2.482mg Flax seeds
Selenium 3µg 25.4µg Flax seeds
Vitamin B1 0.025mg 1.644mg Flax seeds
Vitamin B2 0.05mg 0.161mg Flax seeds
Vitamin B3 0.725mg 3.08mg Flax seeds
Vitamin B5 0.297mg 0.985mg Flax seeds
Vitamin B6 0.042mg 0.473mg Flax seeds
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 4.3µg Chocolate
Folate 87µg Flax seeds
Trans Fat 0.112g Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 18.519g 3.663g Flax seeds
Monounsaturated Fat 9.54g 7.527g Chocolate
Polyunsaturated fat 1.092g 28.73g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-3 - EPA 0.001g 0g Chocolate
Omega-3 - ALA 0.085g Chocolate
Omega-6 - Eicosadienoic acid 0.001g 0.007g Flax seeds
Omega-6 - Linoleic acid 0.947g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
62%
Flax seeds
Minerals Daily Need Coverage Score
116%
Chocolate
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 46.35g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 14.856g)
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 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 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.