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Cumin vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between Cumin and Flax seeds

  • Cumin has more Iron, Calcium, Manganese, Potassium, and Vitamin E, however, Flax seeds has more Vitamin B1, Fiber, Copper, Selenium, and Phosphorus.
  • Daily need coverage for Iron from Cumin is 758% higher.
  • Flax seeds have 11 times less Vitamin E than Cumin. Cumin has 3.33mg of Vitamin E, while Flax seeds have 0.31mg.

Food types used in this article are Spices, cumin seed and Seeds, flaxseed.

Infographic

Cumin 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.
Cumin
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
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 CalciumCalcium +265.1%
Contains more PotassiumPotassium +119.9%
Contains more IronIron +1058.1%
Contains more ManganeseManganese +34.3%
Contains more CopperCopper +40.7%
Contains more PhosphorusPhosphorus +28.7%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +388.5%
~equal in Magnesium ~392mg
~equal in Zinc ~4.34mg

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.
Cumin
6
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 26% 76% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
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 CVitamin C +1183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +974.2%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin KVitamin K +25.6%
Contains more Vitamin B1Vitamin B1 +161.8%
Contains more FolateFolate +770%
Contains more CholineCholine +218.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.473mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cumin
3
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 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 +53.2%
Contains more WaterWater +15.8%
Contains more OtherOther +105.4%
Contains more FatsFats +89.3%
~equal in Protein ~18.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cumin
2
8% 74% 17%
Saturated Fat: Sat. Fat 1.535 g
Monounsaturated Fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 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 -58.1%
Contains more Mono. FatMonounsaturated Fat +86.5%
Contains more Poly. FatPolyunsaturated fat +776.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cumin Flax seeds Opinion
Calories 375kcal 534kcal Flax seeds
Protein 17.81g 18.29g Flax seeds
Fats 22.27g 42.16g Flax seeds
Vitamin C 7.7mg 0.6mg Cumin
Net carbs 33.74g 1.58g Cumin
Carbs 44.24g 28.88g Cumin
Magnesium 366mg 392mg Flax seeds
Calcium 931mg 255mg Cumin
Potassium 1788mg 813mg Cumin
Iron 66.36mg 5.73mg Cumin
Sugar 2.25g 1.55g Flax seeds
Fiber 10.5g 27.3g Flax seeds
Copper 0.867mg 1.22mg Flax seeds
Zinc 4.8mg 4.34mg Cumin
Phosphorus 499mg 642mg Flax seeds
Sodium 168mg 30mg Flax seeds
Vitamin A 1270IU 0IU Cumin
Vitamin A 64µg 0µg Cumin
Vitamin E 3.33mg 0.31mg Cumin
Manganese 3.333mg 2.482mg Cumin
Selenium 5.2µg 25.4µg Flax seeds
Vitamin B1 0.628mg 1.644mg Flax seeds
Vitamin B2 0.327mg 0.161mg Cumin
Vitamin B3 4.579mg 3.08mg Cumin
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.435mg 0.473mg Flax seeds
Vitamin K 5.4µg 4.3µg Cumin
Folate 10µg 87µg Flax seeds
Choline 24.7mg 78.7mg Flax seeds
Saturated Fat 1.535g 3.663g Cumin
Monounsaturated Fat 14.04g 7.527g Cumin
Polyunsaturated fat 3.279g 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-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cumin 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
48%
Cumin
62%
Flax seeds
Minerals Daily Need Coverage Score
431%
Cumin
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 138mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 2.128g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.