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  6. Croissant vs. Flax seeds

Croissant vs. Flax seeds — In-Depth Nutrition Comparison

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How are croissant and flax seeds different?

  • Flax seeds have more copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6 than croissant.
  • Daily need coverage for copper for flax seeds is 127% higher.
  • Croissant contains 3 times more saturated fat than flax seeds. While croissant contains 11.659g of saturated fat, flax seeds contain only 3.663g.

Croissants, butter and Seeds, flaxseed are the varieties used in this article.

Infographic

Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 +2350%
Contains more CalciumCalcium +589.2%
Contains more PotassiumPotassium +589%
Contains more IronIron +182.3%
Contains more CopperCopper +1425%
Contains more ZincZinc +478.7%
Contains more PhosphorusPhosphorus +511.4%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +652.1%
Contains more SeleniumSelenium +11.9%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 +171%
Contains more Vitamin B2Vitamin B2 +49.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +323.7%
Contains more Vitamin B3Vitamin B3 +40.8%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +715.5%
Contains more Vitamin KVitamin K +138.9%
Contains more CholineCholine +102.8%
~equal in Vitamin D ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Croissant Flax seeds DV% diff.
Polyunsaturated fat 1.094g 28.73g 184%
Copper 0.08mg 1.22mg 127%
Vitamin B1 0.388mg 1.644mg 105%
Fiber 2.6g 27.3g 99%
Manganese 0.33mg 2.482mg 94%
Magnesium 16mg 392mg 90%
Phosphorus 105mg 642mg 77%
Iron 2.03mg 5.73mg 46%
Saturated fat 11.659g 3.663g 36%
Fats 21g 42.16g 33%
Zinc 0.75mg 4.34mg 33%
Vitamin B6 0.058mg 0.473mg 32%
Vitamin A 206µg 0µg 23%
Cholesterol 67mg 0mg 22%
Calcium 37mg 255mg 22%
Protein 8.2g 18.29g 20%
Potassium 118mg 813mg 20%
Sodium 467mg 30mg 19%
Vitamin B12 0.16µg 0µg 7%
Choline 38.8mg 78.7mg 7%
Vitamin B3 2.188mg 3.08mg 6%
Calories 406kcal 534kcal 6%
Vitamin B2 0.241mg 0.161mg 6%
Carbs 45.8g 28.88g 6%
Selenium 22.7µg 25.4µg 5%
Monounsaturated fat 5.525g 7.527g 5%
Vitamin E 0.84mg 0.31mg 4%
Vitamin B5 0.861mg 0.985mg 2%
Vitamin K 1.8µg 4.3µg 2%
Vitamin C 0.2mg 0.6mg 0%
Net carbs 43.2g 1.58g N/A
Sugar 11.26g 1.55g N/A
Folate 88µg 87µg 0%
Tryptophan 0.099mg 0.297mg 0%
Threonine 0.284mg 0.766mg 0%
Isoleucine 0.365mg 0.896mg 0%
Leucine 0.623mg 1.235mg 0%
Lysine 0.329mg 0.862mg 0%
Methionine 0.175mg 0.37mg 0%
Phenylalanine 0.416mg 0.957mg 0%
Valine 0.41mg 1.072mg 0%
Histidine 0.187mg 0.472mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 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 +58.6%
Contains more WaterWater +233.3%
Contains more ProteinProtein +123%
Contains more FatsFats +100.8%
Contains more OtherOther +106.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 less Sat. FatSaturated fat -68.6%
Contains more Mono. FatMonounsaturated fat +36.2%
Contains more Poly. FatPolyunsaturated fat +2526.1%

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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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.