Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Feta
  5. Compare
  6. Feta vs. Flax seeds

Feta vs. Flax seeds — In-Depth Nutrition Comparison

Compare

How are feta and flax seeds different?

  • Feta is higher in vitamin B12 and vitamin B2; however, flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus.
  • Daily need coverage for copper for flax seeds is 132% higher.
  • Flax seeds have less saturated fat.

Cheese, feta and Seeds, flaxseed are the varieties used in this article.

Infographic

Feta 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.
Feta
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +93.3%
Contains more MagnesiumMagnesium +1963.2%
Contains more PotassiumPotassium +1211.3%
Contains more IronIron +781.5%
Contains more CopperCopper +3712.5%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +90.5%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +8764.3%
Contains more SeleniumSelenium +69.3%

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.
Feta
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 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 +424.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.2%
Contains more Vitamin B1Vitamin B1 +967.5%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B6Vitamin B6 +11.6%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +171.9%
Contains more CholineCholine +411%
~equal in Vitamin B5 ~0.985mg

All nutrients comparison - raw data values

Nutrient Feta Flax seeds DV% diff.
Polyunsaturated fat 0.591g 28.73g 188%
Copper 0.032mg 1.22mg 132%
Vitamin B1 0.154mg 1.644mg 124%
Fiber 0g 27.3g 109%
Manganese 0.028mg 2.482mg 107%
Magnesium 19mg 392mg 89%
Vitamin B12 1.69µg 0µg 70%
Iron 0.65mg 5.73mg 64%
Vitamin B2 0.844mg 0.161mg 53%
Saturated fat 14.946g 3.663g 51%
Phosphorus 337mg 642mg 44%
Sodium 917mg 30mg 39%
Fats 21.28g 42.16g 32%
Cholesterol 89mg 0mg 30%
Calcium 493mg 255mg 24%
Potassium 62mg 813mg 22%
Selenium 15µg 25.4µg 19%
Folate 32µg 87µg 14%
Calories 264kcal 534kcal 14%
Vitamin A 125µg 0µg 14%
Zinc 2.88mg 4.34mg 13%
Vitamin B3 0.991mg 3.08mg 13%
Choline 15.4mg 78.7mg 12%
Protein 14.21g 18.29g 8%
Carbs 4.09g 28.88g 8%
Monounsaturated fat 4.623g 7.527g 7%
Vitamin B6 0.424mg 0.473mg 4%
Vitamin D 0.4µg 0µg 2%
Vitamin D 16IU 0IU 2%
Vitamin K 1.8µg 4.3µg 2%
Vitamin E 0.18mg 0.31mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 4.09g 1.58g N/A
Sugar 4.09g 1.55g N/A
Vitamin B5 0.967mg 0.985mg 0%
Tryptophan 0.2mg 0.297mg 0%
Threonine 0.637mg 0.766mg 0%
Isoleucine 0.803mg 0.896mg 0%
Leucine 1.395mg 1.235mg 0%
Lysine 1.219mg 0.862mg 0%
Methionine 0.368mg 0.37mg 0%
Phenylalanine 0.675mg 0.957mg 0%
Valine 1.065mg 1.072mg 0%
Histidine 0.397mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 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 +693.4%
Contains more OtherOther +40.2%
Contains more ProteinProtein +28.7%
Contains more FatsFats +98.1%
Contains more CarbsCarbs +606.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 -75.5%
Contains more Mono. FatMonounsaturated fat +62.8%
Contains more Poly. FatPolyunsaturated fat +4761.3%

People also compare

Feta
Feta vs Cream cheese
Cream cheese
Feta
Feta vs Fontina
Fontina
Feta
Feta vs Edam
Edam
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.