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Custard vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between custard and flax seeds

  • Flax seeds are richer than custard in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily copper needs 132% more than custard.

Specific food types used in this comparison are Egg custards, dry mix, prepared with whole milk and Seeds, flaxseed.

Infographic

Custard 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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
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 +83.5%
Contains more PotassiumPotassium +292.8%
Contains more IronIron +1585.3%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +751%
Contains more PhosphorusPhosphorus +393.8%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +35357.1%
Contains more SeleniumSelenium +323.3%

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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +36.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +2595.1%
Contains more Vitamin B3Vitamin B3 +2233.3%
Contains more Vitamin B5Vitamin B5 +40.9%
Contains more Vitamin B6Vitamin B6 +639.1%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +866.7%
Contains more CholineCholine +566.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 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 WaterWater +955.3%
Contains more ProteinProtein +358.4%
Contains more FatsFats +954%
Contains more CarbsCarbs +64.1%
Contains more OtherOther +286.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 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 -44.5%
Contains more Mono. FatMonounsaturated fat +567.9%
Contains more Poly. FatPolyunsaturated fat +9108.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 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 LactoseLactose +∞%
Contains more SucroseSucrose +∞%
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.
Custard Flax seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Custard Flax seeds DV% diff.
Polyunsaturated fat 0.312g 28.73g 189%
Vitamin B1 0.061mg 1.644mg 132%
Copper 0.03mg 1.22mg 132%
Fiber 0g 27.3g 109%
Manganese 0.007mg 2.482mg 108%
Magnesium 16mg 392mg 90%
Phosphorus 130mg 642mg 73%
Iron 0.34mg 5.73mg 67%
Fats 4g 42.16g 59%
Selenium 6µg 25.4µg 35%
Zinc 0.51mg 4.34mg 35%
Vitamin B6 0.064mg 0.473mg 31%
Protein 3.99g 18.29g 29%
Vitamin B12 0.52µg 0µg 22%
Calories 122kcal 534kcal 21%
Folate 9µg 87µg 20%
Potassium 207mg 813mg 18%
Vitamin B3 0.132mg 3.08mg 18%
Cholesterol 51mg 0mg 17%
Monounsaturated fat 1.127g 7.527g 16%
Calcium 139mg 255mg 12%
Choline 11.8mg 78.7mg 12%
Saturated fat 2.032g 3.663g 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 47IU 0IU 6%
Vitamin A 52µg 0µg 6%
Vitamin B5 0.699mg 0.985mg 6%
Vitamin B2 0.22mg 0.161mg 5%
Carbs 17.6g 28.88g 4%
Vitamin K 0.2µg 4.3µg 3%
Vitamin E 0.06mg 0.31mg 2%
Sodium 84mg 30mg 2%
Vitamin C 0.1mg 0.6mg 1%
Net carbs 17.6g 1.58g N/A
Sugar 4.82g 1.55g N/A
Tryptophan 0.082mg 0.297mg 0%
Threonine 0.192mg 0.766mg 0%
Isoleucine 0.207mg 0.896mg 0%
Leucine 0.337mg 1.235mg 0%
Lysine 0.214mg 0.862mg 0%
Methionine 0.091mg 0.37mg 0%
Phenylalanine 0.173mg 0.957mg 0%
Valine 0.233mg 1.072mg 0%
Histidine 0.092mg 0.472mg 0%
Omega-3 - DHA 0.003g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard 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
19%
Custard
62%
Flax seeds
Minerals Daily Need Coverage Score
21%
Custard
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.27g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 54mg)
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 is lower in Saturated fat?
Custard
Custard is lower in Saturated fat (difference - 1.631g)
Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 35)
Which food is cheaper?
Custard
Custard is cheaper (difference - $1.5)

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.