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  6. Minestrone vs. Flax seeds

Minestrone vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between minestrone and flax seeds

  • Flax seeds are richer than minestrone in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium.
  • Flax seeds cover your daily vitamin B1 needs 135% more than minestrone.

Specific food types used in this comparison are Soup, minestrone, canned, prepared with equal volume water and Seeds, flaxseed.

Infographic

Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 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 more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +525.4%
Contains more IronIron +1407.9%
Contains more CopperCopper +2292.2%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +2691.3%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +1532.9%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 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 AVitamin A +∞%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +7372.7%
Contains more Vitamin B2Vitamin B2 +794.4%
Contains more Vitamin B3Vitamin B3 +687.7%
Contains more Vitamin B5Vitamin B5 +603.6%
Contains more Vitamin B6Vitamin B6 +1053.7%
Contains more FolateFolate +480%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Minestrone Flax seeds DV% diff.
Polyunsaturated fat 0.46g 28.73g 188%
Vitamin B1 0.022mg 1.644mg 135%
Copper 0.051mg 1.22mg 130%
Fiber 0.4g 27.3g 108%
Manganese 0.152mg 2.482mg 101%
Magnesium 3mg 392mg 93%
Phosphorus 23mg 642mg 88%
Iron 0.38mg 5.73mg 67%
Fats 1.04g 42.16g 63%
Selenium 25.4µg 46%
Zinc 0.31mg 4.34mg 37%
Vitamin B6 0.041mg 0.473mg 33%
Protein 1.77g 18.29g 33%
Calories 34kcal 534kcal 25%
Calcium 14mg 255mg 24%
Potassium 130mg 813mg 20%
Monounsaturated fat 0.29g 7.527g 18%
Folate 15µg 87µg 18%
Vitamin B3 0.391mg 3.08mg 17%
Vitamin B5 0.14mg 0.985mg 17%
Saturated fat 0.23g 3.663g 16%
Choline 78.7mg 14%
Vitamin B2 0.018mg 0.161mg 11%
Sodium 254mg 30mg 10%
Carbs 4.66g 28.88g 8%
Vitamin A 49µg 0µg 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin C 0.5mg 0.6mg 0%
Net carbs 4.26g 1.58g N/A
Cholesterol 1mg 0mg 0%
Sugar 1.55g N/A
Tryptophan 0.013mg 0.297mg 0%
Threonine 0.043mg 0.766mg 0%
Isoleucine 0.054mg 0.896mg 0%
Leucine 0.098mg 1.235mg 0%
Lysine 0.076mg 0.862mg 0%
Methionine 0.018mg 0.37mg 0%
Phenylalanine 0.064mg 0.957mg 0%
Valine 0.074mg 1.072mg 0%
Histidine 0.03mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 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 +1212.2%
Contains more ProteinProtein +933.3%
Contains more FatsFats +3953.8%
Contains more CarbsCarbs +519.7%
Contains more OtherOther +209.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 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 -93.7%
Contains more Mono. FatMonounsaturated fat +2495.5%
Contains more Poly. FatPolyunsaturated fat +6145.7%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.