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  6. Focaccia vs. Flax seeds

Focaccia vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between focaccia and flax seeds

  • The amount of copper, fiber, vitamin B1, manganese, magnesium, phosphorus, iron, vitamin B6, and zinc in flax seeds is higher than in focaccia.
  • Flax seeds cover your daily need for copper, 125% more than focaccia.
  • Focaccia contains 19 times more sodium than flax seeds. While focaccia contains 561mg of sodium, flax seeds contain only 30mg.

These are the specific foods used in this comparison Focaccia, Italian flatbread, plain and Seeds, flaxseed.

Infographic

Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
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 +1860%
Contains more CalciumCalcium +628.6%
Contains more PotassiumPotassium +613.2%
Contains more IronIron +81.3%
Contains more CopperCopper +1240.7%
Contains more ZincZinc +226.3%
Contains more PhosphorusPhosphorus +401.6%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +581.9%
Contains more SeleniumSelenium +59.7%

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 0% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
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 EVitamin E +358.1%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin KVitamin K +32.6%
Contains more FolateFolate +58.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +249.8%
Contains more Vitamin B5Vitamin B5 +52.7%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more CholineCholine +2613.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Focaccia Flax seeds DV% diff.
Polyunsaturated fat 0.994g 28.73g 185%
Copper 0.091mg 1.22mg 125%
Fiber 1.8g 27.3g 102%
Vitamin B1 0.47mg 1.644mg 98%
Manganese 0.364mg 2.482mg 92%
Magnesium 20mg 392mg 89%
Phosphorus 128mg 642mg 73%
Fats 7.89g 42.16g 53%
Iron 3.16mg 5.73mg 32%
Vitamin B6 0.113mg 0.473mg 28%
Zinc 1.33mg 4.34mg 27%
Sodium 561mg 30mg 23%
Calcium 35mg 255mg 22%
Potassium 114mg 813mg 21%
Protein 8.77g 18.29g 19%
Selenium 15.9µg 25.4µg 17%
Calories 249kcal 534kcal 14%
Choline 2.9mg 78.7mg 14%
Saturated fat 0.877g 3.663g 13%
Folate 138µg 87µg 13%
Vitamin B2 0.301mg 0.161mg 11%
Vitamin B5 0.645mg 0.985mg 7%
Vitamin E 1.42mg 0.31mg 7%
Monounsaturated fat 5.67g 7.527g 5%
Vitamin B3 3.67mg 3.08mg 4%
Carbs 35.82g 28.88g 2%
Vitamin K 5.7µg 4.3µg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 34.02g 1.58g N/A
Sugar 1.75g 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 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 +24%
Contains more WaterWater +559.6%
Contains more ProteinProtein +108.6%
Contains more FatsFats +434.3%
Contains more OtherOther +130.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 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 -76.1%
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +2790.3%

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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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.