Crackers vs. Flax seeds — In-Depth Nutrition Comparison
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How are crackers and flax seeds different?
- Crackers are higher in vitamin K; however, flax seeds are richer in copper, vitamin B1, fiber, magnesium, manganese, phosphorus, zinc, selenium, and vitamin B6.
- Daily need coverage for copper for flax seeds is 124% higher.
- Crackers contain 16 times more vitamin K than flax seeds. While crackers contain 69.3µg of vitamin K, flax seeds contain only 4.3µg.
Crackers, standard snack-type, regular and Seeds, flaxseed are the varieties used in this article.
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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 MagnesiumMagnesium | +2077.8% |
| Contains more CalciumCalcium | +112.5% |
| Contains more PotassiumPotassium | +589% |
| Contains more IronIron | +42.2% |
| Contains more CopperCopper | +1073.1% |
| Contains more ZincZinc | +785.7% |
| Contains more PhosphorusPhosphorus | +158.9% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +405.5% |
| Contains more SeleniumSelenium | +279.1% |
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 EVitamin E | +877.4% |
| Contains more Vitamin B2Vitamin B2 | +183.2% |
| Contains more Vitamin B3Vitamin B3 | +41.3% |
| Contains more Vitamin KVitamin K | +1511.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +295.2% |
| Contains more Vitamin B5Vitamin B5 | +136.2% |
| Contains more Vitamin B6Vitamin B6 | +650.8% |
| Contains more CholineCholine | +719.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.104mg | 1.22mg | 124% |
| Polyunsaturated fat | 13.137g | 28.73g | 104% |
| Vitamin B1 | 0.416mg | 1.644mg | 102% |
| Fiber | 2.3g | 27.3g | 100% |
| Magnesium | 18mg | 392mg | 89% |
| Manganese | 0.491mg | 2.482mg | 87% |
| Phosphorus | 248mg | 642mg | 56% |
| Vitamin K | 69.3µg | 4.3µg | 54% |
| Zinc | 0.49mg | 4.34mg | 35% |
| Selenium | 6.7µg | 25.4µg | 34% |
| Vitamin B6 | 0.063mg | 0.473mg | 32% |
| Sodium | 726mg | 30mg | 30% |
| Fats | 26.43g | 42.16g | 24% |
| Protein | 6.64g | 18.29g | 23% |
| Vitamin B2 | 0.456mg | 0.161mg | 23% |
| Iron | 4.03mg | 5.73mg | 21% |
| Potassium | 118mg | 813mg | 20% |
| Starch | 49.69g | 20% | |
| Vitamin E | 3.03mg | 0.31mg | 18% |
| Calcium | 120mg | 255mg | 14% |
| Choline | 9.6mg | 78.7mg | 13% |
| Carbs | 61.3g | 28.88g | 11% |
| Vitamin B5 | 0.417mg | 0.985mg | 11% |
| Saturated fat | 5.562g | 3.663g | 9% |
| Vitamin B3 | 4.352mg | 3.08mg | 8% |
| Monounsaturated fat | 6.553g | 7.527g | 2% |
| Calories | 510kcal | 534kcal | 1% |
| Folate | 92µg | 87µg | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 59g | 1.58g | N/A |
| Sugar | 8.18g | 1.55g | N/A |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.084mg | 0.297mg | 0% |
| Threonine | 0.193mg | 0.766mg | 0% |
| Isoleucine | 0.246mg | 0.896mg | 0% |
| Leucine | 0.471mg | 1.235mg | 0% |
| Lysine | 0.103mg | 0.862mg | 0% |
| Methionine | 0.112mg | 0.37mg | 0% |
| Phenylalanine | 0.331mg | 0.957mg | 0% |
| Valine | 0.294mg | 1.072mg | 0% |
| Histidine | 0.145mg | 0.472mg | 0% |
| Fructose | 0.29g | 0g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +112.3% |
| Contains more ProteinProtein | +175.5% |
| Contains more FatsFats | +59.5% |
| Contains more WaterWater | +121.7% |
| Contains more OtherOther | +49% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
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 | -34.1% |
| Contains more Mono. FatMonounsaturated fat | +14.9% |
| Contains more Poly. FatPolyunsaturated fat | +118.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
49.69 g
Sucrose:
6.95 g
Glucose:
0.47 g
Fructose:
0.29 g
Lactose:
0 g
Maltose:
0.48 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 StarchStarch | +∞% |
| Contains more SucroseSucrose | +504.3% |
| Contains more GlucoseGlucose | +17.5% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
