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  6. Edam vs. Flax

Edam vs. Flax — In-Depth Nutrition Comparison

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How are Edam and Flax different?

  • Edam is richer in Vitamin B12, and Calcium, while Flax is higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, and Iron.
  • Flax covers your daily need of Vitamin B1 134% more than Edam.
  • Flax is lower in Sodium.

Cheese, edam and Seeds, flaxseed types were used in this article.

Infographic

Edam vs Flax 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.
Edam
Edam
1
:
9
Flax
Flax
Contains more Calcium +186.7%
Contains more Iron +1202.3%
Contains more Magnesium +1206.7%
Contains more Phosphorus +19.8%
Contains more Potassium +332.4%
Contains less Sodium -96.3%
Contains more Zinc +15.7%
Contains more Copper +3288.9%
Contains more Manganese +22463.6%
Contains more Selenium +75.2%
Edam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 220% 17% 22% 230% 17% 106% 103% 12% 2% 80%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +186.7%
Contains more Iron +1202.3%
Contains more Magnesium +1206.7%
Contains more Phosphorus +19.8%
Contains more Potassium +332.4%
Contains less Sodium -96.3%
Contains more Zinc +15.7%
Contains more Copper +3288.9%
Contains more Manganese +22463.6%
Contains more Selenium +75.2%

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.
Edam
Edam
4
:
8
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +141.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +29.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4343.2%
Contains more Vitamin B3 +3656.1%
Contains more Vitamin B5 +250.5%
Contains more Vitamin B6 +522.4%
Contains more Folate +443.8%
Contains more Vitamin K +87%
Edam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 5% 15% 0% 10% 90% 2% 17% 18% 12% 193% 6%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +141.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +29.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4343.2%
Contains more Vitamin B3 +3656.1%
Contains more Vitamin B5 +250.5%
Contains more Vitamin B6 +522.4%
Contains more Folate +443.8%
Contains more Vitamin K +87%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
3
:
2
Flax
Flax
Contains more Protein +36.6%
Contains more Water +497.1%
Contains more Other +13.7%
Contains more Fats +51.7%
Contains more Carbs +1919.6%
Edam
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Flax
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 Protein +36.6%
Contains more Water +497.1%
Contains more Other +13.7%
Contains more Fats +51.7%
Contains more Carbs +1919.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
1
:
2
Flax
Flax
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +4220.3%
Equal in Monounsaturated Fat - 7.527
Edam
67% 31% 3%
Saturated Fat: 17.572 g
Monounsaturated Fat: 8.125 g
Polyunsaturated fat: 0.665 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -79.2%
Contains more Polyunsaturated fat +4220.3%
Equal in Monounsaturated Fat - 7.527

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Edam Flax Opinion
Net carbs 1.43g 1.58g Flax
Protein 24.99g 18.29g Edam
Fats 27.8g 42.16g Flax
Carbs 1.43g 28.88g Flax
Calories 357kcal 534kcal Flax
Sugar 1.43g 1.55g Edam
Fiber 0g 27.3g Flax
Calcium 731mg 255mg Edam
Iron 0.44mg 5.73mg Flax
Magnesium 30mg 392mg Flax
Phosphorus 536mg 642mg Flax
Potassium 188mg 813mg Flax
Sodium 812mg 30mg Flax
Zinc 3.75mg 4.34mg Flax
Copper 0.036mg 1.22mg Flax
Manganese 0.011mg 2.482mg Flax
Selenium 14.5µg 25.4µg Flax
Vitamin A 825IU 0IU Edam
Vitamin A RAE 243µg 0µg Edam
Vitamin E 0.24mg 0.31mg Flax
Vitamin D 20IU 0IU Edam
Vitamin D 0.5µg 0µg Edam
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.037mg 1.644mg Flax
Vitamin B2 0.389mg 0.161mg Edam
Vitamin B3 0.082mg 3.08mg Flax
Vitamin B5 0.281mg 0.985mg Flax
Vitamin B6 0.076mg 0.473mg Flax
Folate 16µg 87µg Flax
Vitamin B12 1.54µg 0µg Edam
Vitamin K 2.3µg 4.3µg Flax
Tryptophan 0.352mg 0.297mg Edam
Threonine 0.932mg 0.766mg Edam
Isoleucine 1.308mg 0.896mg Edam
Leucine 2.57mg 1.235mg Edam
Lysine 2.66mg 0.862mg Edam
Methionine 0.721mg 0.37mg Edam
Phenylalanine 1.434mg 0.957mg Edam
Valine 1.81mg 1.072mg Edam
Histidine 1.034mg 0.472mg Edam
Cholesterol 89mg 0mg Flax
Saturated Fat 17.572g 3.663g Flax
Monounsaturated Fat 8.125g 7.527g Edam
Polyunsaturated fat 0.665g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Edam
63%
Flax
Minerals Daily Need Coverage Score
80%
Edam
191%
Flax

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 782mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 13.909g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 0.12g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 27)
Which food is cheaper?
Edam
Edam is cheaper (difference - $0.4)

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/nutrients
  2. Flax - 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.