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  6. Dried fruit vs. Flax seeds

Dried fruit vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between dried fruit and flax seeds

  • Dried fruit has more vitamin A; however, flax seeds are richer in vitamin B1, manganese, copper, magnesium, phosphorus, fiber, selenium, iron, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 136% more.

The food varieties used in the comparison are Apricots, dried, sulfured, uncooked and Seeds, flaxseed.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +42.9%
Contains less SodiumSodium -66.7%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +363.6%
Contains more IronIron +115.4%
Contains more CopperCopper +255.7%
Contains more ZincZinc +1012.8%
Contains more PhosphorusPhosphorus +804.2%
Contains more ManganeseManganese +956.2%
Contains more SeleniumSelenium +1054.5%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1296.8%
Contains more Vitamin B1Vitamin B1 +10860%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B3Vitamin B3 +19%
Contains more Vitamin B5Vitamin B5 +90.9%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin KVitamin K +38.7%
Contains more FolateFolate +770%
Contains more CholineCholine +466.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Flax seeds DV% diff.
Polyunsaturated fat 0.074g 28.73g 191%
Vitamin B1 0.015mg 1.644mg 136%
Manganese 0.235mg 2.482mg 98%
Copper 0.343mg 1.22mg 97%
Magnesium 32mg 392mg 86%
Phosphorus 71mg 642mg 82%
Fiber 7.3g 27.3g 80%
Fats 0.51g 42.16g 64%
Selenium 2.2µg 25.4µg 42%
Iron 2.66mg 5.73mg 38%
Zinc 0.39mg 4.34mg 36%
Protein 3.39g 18.29g 30%
Vitamin E 4.33mg 0.31mg 27%
Vitamin B6 0.143mg 0.473mg 25%
Calcium 55mg 255mg 20%
Vitamin A 180µg 0µg 20%
Folate 10µg 87µg 19%
Monounsaturated fat 0.074g 7.527g 19%
Saturated fat 0.017g 3.663g 17%
Fructose 12.47g 0g 16%
Calories 241kcal 534kcal 15%
Choline 13.9mg 78.7mg 12%
Carbs 62.64g 28.88g 11%
Potassium 1162mg 813mg 10%
Vitamin B5 0.516mg 0.985mg 9%
Vitamin B2 0.074mg 0.161mg 7%
Vitamin B3 2.589mg 3.08mg 3%
Sodium 10mg 30mg 1%
Vitamin K 3.1µg 4.3µg 1%
Vitamin C 1mg 0.6mg 0%
Net carbs 55.34g 1.58g N/A
Sugar 53.44g 1.55g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.297mg 0%
Threonine 0.073mg 0.766mg 0%
Isoleucine 0.063mg 0.896mg 0%
Leucine 0.105mg 1.235mg 0%
Lysine 0.083mg 0.862mg 0%
Methionine 0.015mg 0.37mg 0%
Phenylalanine 0.062mg 0.957mg 0%
Valine 0.078mg 1.072mg 0%
Histidine 0.047mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +116.9%
Contains more WaterWater +343.8%
Contains more ProteinProtein +439.5%
Contains more FatsFats +8166.7%
Contains more OtherOther +44.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.5%
Contains more Mono. FatMonounsaturated fat +10071.6%
Contains more Poly. FatPolyunsaturated fat +38724.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +586.1%
Contains more GlucoseGlucose +8170%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.