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  6. Fruit salad vs. Flax seeds

Fruit salad vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between fruit salad and flax seeds

  • The amount of vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium in flax seeds is higher than in fruit salad.
  • Flax seeds cover your daily need for vitamin B1, 136% more than fruit salad.

These are the specific foods used in this comparison Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Seeds, flaxseed.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
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 less SodiumSodium -83.3%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +600.9%
Contains more IronIron +2192%
Contains more CopperCopper +2340%
Contains more ZincZinc +3000%
Contains more PhosphorusPhosphorus +4485.7%
Contains more ManganeseManganese +1543.7%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
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 +450%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +14845.5%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +765.2%
Contains more Vitamin B5Vitamin B5 +1758.5%
Contains more Vitamin B6Vitamin B6 +1651.9%
Contains more FolateFolate +2800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Flax seeds DV% diff.
Polyunsaturated fat 0.011g 28.73g 191%
Vitamin B1 0.011mg 1.644mg 136%
Copper 0.05mg 1.22mg 130%
Fiber 1g 27.3g 105%
Manganese 0.151mg 2.482mg 101%
Magnesium 8mg 392mg 91%
Phosphorus 14mg 642mg 90%
Iron 0.25mg 5.73mg 69%
Fats 0.03g 42.16g 65%
Selenium 25.4µg 46%
Zinc 0.14mg 4.34mg 38%
Protein 0.51g 18.29g 36%
Vitamin B6 0.027mg 0.473mg 34%
Calories 50kcal 534kcal 24%
Calcium 11mg 255mg 24%
Potassium 116mg 813mg 21%
Folate 3µg 87µg 21%
Vitamin B5 0.053mg 0.985mg 19%
Monounsaturated fat 0.005g 7.527g 19%
Vitamin B3 0.356mg 3.08mg 17%
Saturated fat 0.004g 3.663g 17%
Choline 78.7mg 14%
Vitamin B2 0.014mg 0.161mg 11%
Carbs 13.05g 28.88g 5%
Vitamin K 4.3µg 4%
Vitamin C 3.3mg 0.6mg 3%
Vitamin A 30µg 0µg 3%
Vitamin E 0.31mg 2%
Sodium 5mg 30mg 1%
Net carbs 12.05g 1.58g N/A
Sugar 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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 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 +1137.8%
Contains more ProteinProtein +3486.3%
Contains more FatsFats +140433.3%
Contains more CarbsCarbs +121.3%
Contains more OtherOther +1326.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 -99.9%
Contains more Mono. FatMonounsaturated fat +150440%
Contains more Poly. FatPolyunsaturated fat +261081.8%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.