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Meatball vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between meatball and flax seeds

  • Meatball has more vitamin B12; however, flax seeds are richer in fiber, magnesium, vitamin B1, copper, selenium, iron, phosphorus, zinc, and calcium.
  • Flax seeds' daily need coverage for fiber is 91% more.

The food varieties used in the comparison are Meatballs, meatless and Seeds, flaxseed.

Infographic

Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
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 +2077.8%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +351.7%
Contains more IronIron +165.3%
Contains more CopperCopper +72.8%
Contains more ZincZinc +141.1%
Contains more PhosphorusPhosphorus +86.6%
Contains less SodiumSodium -94.5%
Contains more SeleniumSelenium +3075%

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% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
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 +458.1%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.3%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +136.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 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 +14.8%
Contains more WaterWater +733.3%
Contains more FatsFats +368.4%
Contains more CarbsCarbs +261%
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 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 -61.1%
Contains more Mono. FatMonounsaturated fat +244%
Contains more Poly. FatPolyunsaturated fat +515.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Meatball Flax seeds DV% diff.
Polyunsaturated fat 4.666g 28.73g 160%
Manganese 2.482mg 108%
Fiber 4.6g 27.3g 91%
Magnesium 18mg 392mg 89%
Vitamin B12 1.5µg 0µg 63%
Vitamin B1 0.938mg 1.644mg 59%
Copper 0.706mg 1.22mg 57%
Fats 9g 42.16g 51%
Selenium 0.8µg 25.4µg 45%
Iron 2.16mg 5.73mg 45%
Phosphorus 344mg 642mg 43%
Calcium 25mg 255mg 23%
Sodium 550mg 30mg 23%
Zinc 1.8mg 4.34mg 23%
Vitamin B6 0.2mg 0.473mg 21%
Potassium 180mg 813mg 19%
Calories 197kcal 534kcal 17%
Monounsaturated fat 2.188g 7.527g 13%
Saturated fat 1.425g 3.663g 10%
Vitamin B5 0.5mg 0.985mg 10%
Vitamin E 1.73mg 0.31mg 9%
Carbs 8g 28.88g 7%
Protein 21g 18.29g 5%
Vitamin K 0µg 4.3µg 4%
Vitamin B2 0.213mg 0.161mg 4%
Vitamin B3 2.5mg 3.08mg 4%
Folate 78µg 87µg 2%
Choline 88.4mg 78.7mg 2%
Vitamin C 0mg 0.6mg 1%
Net carbs 3.4g 1.58g N/A
Sugar 1.25g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meatball Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
57%
Meatball
62%
Flax seeds
Minerals Daily Need Coverage Score
63%
Meatball
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Meatball
Meatball is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Meatball
Meatball is lower in Saturated fat (difference - 2.238g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 0)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 520mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.