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Edam vs. Flax seeds — In-Depth Nutrition Comparison

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How are edam and flax seeds different?

  • Edam is richer in vitamin B12 and calcium, while flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, and iron.
  • Flax seeds cover your daily need for vitamin B1, 134% more than edam.
  • Flax seeds are lower in sodium.

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

Infographic

Edam 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.
Edam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +186.7%
Contains more MagnesiumMagnesium +1206.7%
Contains more PotassiumPotassium +332.4%
Contains more IronIron +1202.3%
Contains more CopperCopper +3288.9%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +22463.6%
Contains more SeleniumSelenium +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
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 0% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 +141.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +4343.2%
Contains more Vitamin B3Vitamin B3 +3656.1%
Contains more Vitamin B5Vitamin B5 +250.5%
Contains more Vitamin B6Vitamin B6 +522.4%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +443.8%
Contains more CholineCholine +411%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 -79.2%
Contains more Poly. FatPolyunsaturated fat +4220.3%
~equal in Monounsaturated fat ~7.527g

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 seeds
Lower in Cholesterol ok
Lower in Sodium 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 seeds DV% diff.
Polyunsaturated fat 0.665g 28.73g 187%
Vitamin B1 0.037mg 1.644mg 134%
Copper 0.036mg 1.22mg 132%
Fiber 0g 27.3g 109%
Manganese 0.011mg 2.482mg 107%
Magnesium 30mg 392mg 86%
Iron 0.44mg 5.73mg 66%
Vitamin B12 1.54µg 0µg 64%
Saturated fat 17.572g 3.663g 63%
Calcium 731mg 255mg 48%
Sodium 812mg 30mg 34%
Vitamin B6 0.076mg 0.473mg 31%
Cholesterol 89mg 0mg 30%
Vitamin A 243µg 0µg 27%
Fats 27.8g 42.16g 22%
Selenium 14.5µg 25.4µg 20%
Vitamin B3 0.082mg 3.08mg 19%
Folate 16µg 87µg 18%
Potassium 188mg 813mg 18%
Vitamin B2 0.389mg 0.161mg 18%
Phosphorus 536mg 642mg 15%
Vitamin B5 0.281mg 0.985mg 14%
Protein 24.99g 18.29g 13%
Choline 15.4mg 78.7mg 12%
Calories 357kcal 534kcal 9%
Carbs 1.43g 28.88g 9%
Zinc 3.75mg 4.34mg 5%
Vitamin D 0.5µg 0µg 3%
Vitamin D 20IU 0IU 3%
Vitamin K 2.3µg 4.3µg 2%
Monounsaturated fat 8.125g 7.527g 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 1.43g 1.58g N/A
Sugar 1.43g 1.55g N/A
Vitamin E 0.24mg 0.31mg 0%
Tryptophan 0.352mg 0.297mg 0%
Threonine 0.932mg 0.766mg 0%
Isoleucine 1.308mg 0.896mg 0%
Leucine 2.57mg 1.235mg 0%
Lysine 2.66mg 0.862mg 0%
Methionine 0.721mg 0.37mg 0%
Phenylalanine 1.434mg 0.957mg 0%
Valine 1.81mg 1.072mg 0%
Histidine 1.034mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edam 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
34%
Edam
62%
Flax seeds
Minerals Daily Need Coverage Score
80%
Edam
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 782mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 13.909g)
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 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 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.