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Eggnog vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between eggnog and flax seeds?

  • Flax seeds are richer than eggnog in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 134% more.

We used Eggnog and Seeds, flaxseed types in this article.

Infographic

Eggnog 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.
Eggnog
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
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 +1963.2%
Contains more CalciumCalcium +96.2%
Contains more PotassiumPotassium +392.7%
Contains more IronIron +2765%
Contains more CopperCopper +9284.6%
Contains more ZincZinc +843.5%
Contains more PhosphorusPhosphorus +489%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +49540%
Contains more SeleniumSelenium +504.8%

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.
Eggnog
5
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +47.6%
Contains more Vitamin B1Vitamin B1 +4735.3%
Contains more Vitamin B3Vitamin B3 +2833.3%
Contains more Vitamin B5Vitamin B5 +136.2%
Contains more Vitamin B6Vitamin B6 +846%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +8600%
Contains more CholineCholine +50.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
1
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 +1085.9%
Contains more ProteinProtein +302%
Contains more FatsFats +906.2%
Contains more CarbsCarbs +258.8%
Contains more OtherOther +453.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 -29.3%
Contains more Mono. FatMonounsaturated fat +478.1%
Contains more Poly. FatPolyunsaturated fat +14410.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Eggnog
4
97%
Starch: 0 g
Sucrose: 0.04 g
Glucose: 0.07 g
Fructose: 0.04 g
Lactose: 7.84 g
Maltose: 0.04 g
Galactose: 0.04 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 FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +2775%
Contains more GlucoseGlucose +471.4%
~equal in Starch ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Flax seeds DV% diff.
Polyunsaturated fat 0.198g 28.73g 190%
Vitamin B1 0.034mg 1.644mg 134%
Copper 0.013mg 1.22mg 134%
Fiber 0g 27.3g 109%
Manganese 0.005mg 2.482mg 108%
Magnesium 19mg 392mg 89%
Phosphorus 109mg 642mg 76%
Iron 0.2mg 5.73mg 69%
Fats 4.19g 42.16g 58%
Selenium 4.2µg 25.4µg 39%
Zinc 0.46mg 4.34mg 35%
Vitamin B6 0.05mg 0.473mg 33%
Protein 4.55g 18.29g 27%
Folate 1µg 87µg 22%
Calories 88kcal 534kcal 22%
Cholesterol 59mg 0mg 20%
Potassium 165mg 813mg 19%
Vitamin B3 0.105mg 3.08mg 19%
Vitamin B12 0.45µg 0µg 19%
Monounsaturated fat 1.302g 7.527g 16%
Calcium 130mg 255mg 13%
Vitamin B5 0.417mg 0.985mg 11%
Vitamin A 59µg 0µg 7%
Carbs 8.05g 28.88g 7%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Saturated fat 2.591g 3.663g 5%
Choline 52.2mg 78.7mg 5%
Vitamin K 0.3µg 4.3µg 3%
Vitamin B2 0.19mg 0.161mg 2%
Vitamin C 1.5mg 0.6mg 1%
Vitamin E 0.21mg 0.31mg 1%
Sodium 54mg 30mg 1%
Net carbs 8.05g 1.58g N/A
Sugar 8.05g 1.55g N/A
Tryptophan 0.085mg 0.297mg 0%
Threonine 0.201mg 0.766mg 0%
Isoleucine 0.237mg 0.896mg 0%
Leucine 0.383mg 1.235mg 0%
Lysine 0.257mg 0.862mg 0%
Methionine 0.12mg 0.37mg 0%
Phenylalanine 0.225mg 0.957mg 0%
Valine 0.289mg 1.072mg 0%
Histidine 0.108mg 0.472mg 0%
Fructose 0.04g 0g 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
Eggnog 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
17%
Eggnog
62%
Flax seeds
Minerals Daily Need Coverage Score
17%
Eggnog
191%
Flax seeds

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.5g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 24mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Eggnog
Eggnog is lower in Saturated fat (difference - 1.072g)
Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 55)
Which food is cheaper?
Eggnog
Eggnog is cheaper (difference - $1)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.