Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Orange
  5. Compare
  6. Orange vs. Flax seeds

Orange vs. Flax seeds — In-Depth Nutrition Comparison

Compare

Significant differences between oranges and flax seeds

  • Oranges are richer in vitamin C, while flax seeds are higher in copper, vitamin B1, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc.
  • Flax seeds cover your daily copper needs 131% more than oranges.
  • Oranges have 89 times more vitamin C than flax seeds. Oranges have 53.2mg of vitamin C, while flax seeds have 0.6mg.

Specific food types used in this comparison are Oranges, raw, all commercial varieties and Seeds, flaxseed.

Infographic

Orange 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.
Orange
Orange
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 -100%
Contains more MagnesiumMagnesium +3820%
Contains more CalciumCalcium +537.5%
Contains more PotassiumPotassium +349.2%
Contains more IronIron +5630%
Contains more CopperCopper +2611.1%
Contains more ZincZinc +6100%
Contains more PhosphorusPhosphorus +4485.7%
Contains more ManganeseManganese +9828%
Contains more SeleniumSelenium +4980%

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.
Orange
Orange
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 +8766.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +72.2%
Contains more Vitamin B1Vitamin B1 +1789.7%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B3Vitamin B3 +992.2%
Contains more Vitamin B5Vitamin B5 +294%
Contains more Vitamin B6Vitamin B6 +688.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +190%
Contains more CholineCholine +836.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange Flax seeds DV% diff.
Polyunsaturated fat 0.025g 28.73g 191%
Copper 0.045mg 1.22mg 131%
Vitamin B1 0.087mg 1.644mg 130%
Manganese 0.025mg 2.482mg 107%
Fiber 2.4g 27.3g 100%
Magnesium 10mg 392mg 91%
Phosphorus 14mg 642mg 90%
Iron 0.1mg 5.73mg 70%
Fats 0.12g 42.16g 65%
Vitamin C 53.2mg 0.6mg 58%
Selenium 0.5µg 25.4µg 45%
Zinc 0.07mg 4.34mg 39%
Protein 0.94g 18.29g 35%
Vitamin B6 0.06mg 0.473mg 32%
Calories 47kcal 534kcal 24%
Calcium 40mg 255mg 22%
Monounsaturated fat 0.023g 7.527g 19%
Potassium 181mg 813mg 19%
Saturated fat 0.015g 3.663g 17%
Vitamin B3 0.282mg 3.08mg 17%
Vitamin B5 0.25mg 0.985mg 15%
Folate 30µg 87µg 14%
Choline 8.4mg 78.7mg 13%
Vitamin B2 0.04mg 0.161mg 9%
Carbs 11.75g 28.88g 6%
Vitamin K 0µg 4.3µg 4%
Vitamin A 11µg 0µg 1%
Sodium 0mg 30mg 1%
Vitamin E 0.18mg 0.31mg 1%
Net carbs 9.35g 1.58g N/A
Sugar 9.35g 1.55g N/A
Tryptophan 0.009mg 0.297mg 0%
Threonine 0.015mg 0.766mg 0%
Isoleucine 0.025mg 0.896mg 0%
Leucine 0.023mg 1.235mg 0%
Lysine 0.047mg 0.862mg 0%
Methionine 0.02mg 0.37mg 0%
Phenylalanine 0.031mg 0.957mg 0%
Valine 0.04mg 1.072mg 0%
Histidine 0.018mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
Orange
1
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 +1146.4%
Contains more ProteinProtein +1845.7%
Contains more FatsFats +35033.3%
Contains more CarbsCarbs +145.8%
Contains more OtherOther +743.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.6%
Contains more Mono. FatMonounsaturated fat +32626.1%
Contains more Poly. FatPolyunsaturated fat +114820%

People also compare

Orange
Orange vs Lemon
Lemon
Orange
Orange vs Pineapple
Pineapple
Orange
Orange vs Mandarin orange
Mandarin orange
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats

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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.