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Jujube vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between jujube and flax seeds?

  • Jujube is richer in vitamin C, yet flax seeds are richer in vitamin B1, copper, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 135% higher.
  • Jujube has 115 times more vitamin C than flax seeds. Jujube has 69mg of vitamin C, while flax seeds have 0.6mg.

We used Jujube, raw and Seeds, flaxseed types in this comparison.

Infographic

Jujube 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.
Jujube
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 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 -90%
Contains more MagnesiumMagnesium +3820%
Contains more CalciumCalcium +1114.3%
Contains more PotassiumPotassium +225.2%
Contains more IronIron +1093.8%
Contains more CopperCopper +1571.2%
Contains more ZincZinc +8580%
Contains more PhosphorusPhosphorus +2691.3%
Contains more ManganeseManganese +2854.8%

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.
Jujube
2
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 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 +11400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B3Vitamin B3 +242.2%
Contains more Vitamin B6Vitamin B6 +484%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 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 +1018.7%
Contains more ProteinProtein +1424.2%
Contains more FatsFats +20980%
Contains more CarbsCarbs +42.8%
Contains more OtherOther +627.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Flax seeds DV% diff.
Polyunsaturated fat 28.73g 192%
Vitamin B1 0.02mg 1.644mg 135%
Copper 0.073mg 1.22mg 127%
Fiber 27.3g 109%
Manganese 0.084mg 2.482mg 104%
Magnesium 10mg 392mg 91%
Phosphorus 23mg 642mg 88%
Vitamin C 69mg 0.6mg 76%
Iron 0.48mg 5.73mg 66%
Fats 0.2g 42.16g 65%
Selenium 25.4µg 46%
Zinc 0.05mg 4.34mg 39%
Protein 1.2g 18.29g 34%
Vitamin B6 0.081mg 0.473mg 30%
Calories 79kcal 534kcal 23%
Calcium 21mg 255mg 23%
Folate 87µg 22%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 19%
Saturated fat 3.663g 17%
Potassium 250mg 813mg 17%
Choline 78.7mg 14%
Vitamin B3 0.9mg 3.08mg 14%
Vitamin B2 0.04mg 0.161mg 9%
Vitamin K 4.3µg 4%
Carbs 20.23g 28.88g 3%
Vitamin E 0.31mg 2%
Sodium 3mg 30mg 1%
Net carbs 20.23g 1.58g N/A
Sugar 1.55g N/A
Vitamin A 2µg 0µg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube 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
22%
Jujube
62%
Flax seeds
Minerals Daily Need Coverage Score
10%
Jujube
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 3.663g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 27)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $3)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.