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Fontina vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between fontina and flax seeds

  • Fontina is richer in vitamin B12, while flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, iron, and phosphorus.
  • Flax seeds cover your daily vitamin B1 needs 135% more than fontina.
  • Flax seeds are lower in cholesterol.

Specific food types used in this comparison are Cheese, fontina and Seeds, flaxseed.

Infographic

Fontina 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 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 +115.7%
Contains more MagnesiumMagnesium +2700%
Contains more PotassiumPotassium +1170.3%
Contains more IronIron +2391.3%
Contains more CopperCopper +4780%
Contains more ZincZinc +24%
Contains more PhosphorusPhosphorus +85.5%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +17628.6%
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.
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.8%
Contains more Vitamin B1Vitamin B1 +7728.6%
Contains more Vitamin B3Vitamin B3 +1953.3%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +469.9%
Contains more Vitamin KVitamin K +65.4%
Contains more FolateFolate +1350%
Contains more CholineCholine +411%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +40%
Contains more WaterWater +444.8%
Contains more FatsFats +35.4%
Contains more CarbsCarbs +1763.2%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 more Mono. FatMonounsaturated fat +15.4%
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +1637%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fontina Flax seeds DV% diff.
Polyunsaturated fat 1.654g 28.73g 181%
Vitamin B1 0.021mg 1.644mg 135%
Copper 0.025mg 1.22mg 133%
Fiber 0g 27.3g 109%
Manganese 0.014mg 2.482mg 107%
Magnesium 14mg 392mg 90%
Saturated fat 19.196g 3.663g 71%
Vitamin B12 1.68µg 0µg 70%
Iron 0.23mg 5.73mg 69%
Phosphorus 346mg 642mg 42%
Cholesterol 116mg 0mg 39%
Sodium 800mg 30mg 33%
Calcium 550mg 255mg 30%
Vitamin B6 0.083mg 0.473mg 30%
Vitamin A 261µg 0µg 29%
Potassium 64mg 813mg 22%
Selenium 14.5µg 25.4µg 20%
Folate 6µg 87µg 20%
Vitamin B3 0.15mg 3.08mg 18%
Fats 31.14g 42.16g 17%
Protein 25.6g 18.29g 15%
Choline 15.4mg 78.7mg 12%
Vitamin B5 0.429mg 0.985mg 11%
Carbs 1.55g 28.88g 9%
Zinc 3.5mg 4.34mg 8%
Calories 389kcal 534kcal 7%
Vitamin B2 0.204mg 0.161mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Monounsaturated fat 8.687g 7.527g 3%
Vitamin K 2.6µg 4.3µg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 1.55g 1.58g N/A
Sugar 1.55g 1.55g N/A
Vitamin E 0.27mg 0.31mg 0%
Tryptophan 0.361mg 0.297mg 0%
Threonine 0.935mg 0.766mg 0%
Isoleucine 1.384mg 0.896mg 0%
Leucine 2.664mg 1.235mg 0%
Lysine 2.328mg 0.862mg 0%
Methionine 0.706mg 0.37mg 0%
Phenylalanine 1.497mg 0.957mg 0%
Valine 1.926mg 1.072mg 0%
Histidine 0.959mg 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
Fontina 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
33%
Fontina
62%
Flax seeds
Minerals Daily Need Coverage Score
63%
Fontina
191%
Flax seeds

Comparison summary

Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 770mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 15.533g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.5)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (1.55 g)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.