Pancake vs. Flax seeds — In-Depth Nutrition Comparison
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Summary of differences between pancake and flax seeds
- The amount of copper, vitamin B1, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and potassium in flax seeds is higher than in pancake.
- Flax seeds cover your daily need for copper, 130% more than pancake.
These are the specific foods used in this comparison Pancakes, plain, prepared from recipe and Seeds, flaxseed.
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.
| Contains more MagnesiumMagnesium | +2350% |
| Contains more CalciumCalcium | +16.4% |
| Contains more PotassiumPotassium | +515.9% |
| Contains more IronIron | +218.3% |
| Contains more CopperCopper | +2389.8% |
| Contains more ZincZinc | +675% |
| Contains more PhosphorusPhosphorus | +303.8% |
| Contains less SodiumSodium | -93.2% |
| Contains more ManganeseManganese | +1141% |
| Contains more SeleniumSelenium | +70.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +74.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin B1Vitamin B1 | +717.9% |
| Contains more Vitamin B3Vitamin B3 | +96.6% |
| Contains more Vitamin B5Vitamin B5 | +143.2% |
| Contains more Vitamin B6Vitamin B6 | +928.3% |
| Contains more FolateFolate | +128.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.4 g
Fats:
9.7 g
Carbs:
28.3 g
Water:
52.9 g
Other:
2.7 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more WaterWater | +660.1% |
| Contains more ProteinProtein | +185.8% |
| Contains more FatsFats | +334.6% |
| Contains more OtherOther | +37.4% |
~equal in
Carbs
~28.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.122 g
Monounsaturated fat:
Mono. Fat
2.474 g
Polyunsaturated fat:
Poly. Fat
4.447 g
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 | -42.1% |
| Contains more Mono. FatMonounsaturated fat | +204.2% |
| Contains more Poly. FatPolyunsaturated fat | +546.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 4.447g | 28.73g | 162% |
| Copper | 0.049mg | 1.22mg | 130% |
| Vitamin B1 | 0.201mg | 1.644mg | 120% |
| Fiber | 27.3g | 109% | |
| Manganese | 0.2mg | 2.482mg | 99% |
| Magnesium | 16mg | 392mg | 90% |
| Phosphorus | 159mg | 642mg | 69% |
| Fats | 9.7g | 42.16g | 50% |
| Iron | 1.8mg | 5.73mg | 49% |
| Zinc | 0.56mg | 4.34mg | 34% |
| Vitamin B6 | 0.046mg | 0.473mg | 33% |
| Protein | 6.4g | 18.29g | 24% |
| Cholesterol | 59mg | 0mg | 20% |
| Potassium | 132mg | 813mg | 20% |
| Selenium | 14.9µg | 25.4µg | 19% |
| Sodium | 439mg | 30mg | 18% |
| Calories | 227kcal | 534kcal | 15% |
| Choline | 78.7mg | 14% | |
| Monounsaturated fat | 2.474g | 7.527g | 13% |
| Folate | 38µg | 87µg | 12% |
| Vitamin B5 | 0.405mg | 0.985mg | 12% |
| Vitamin B12 | 0.22µg | 0µg | 9% |
| Vitamin B2 | 0.281mg | 0.161mg | 9% |
| Vitamin B3 | 1.567mg | 3.08mg | 9% |
| Saturated fat | 2.122g | 3.663g | 7% |
| Vitamin A | 54µg | 0µg | 6% |
| Vitamin K | 4.3µg | 4% | |
| Calcium | 219mg | 255mg | 4% |
| Vitamin E | 0.31mg | 2% | |
| Vitamin C | 0.3mg | 0.6mg | 0% |
| Carbs | 28.3g | 28.88g | 0% |
| Net carbs | 28.3g | 1.58g | N/A |
| Sugar | 1.55g | N/A | |
| Tryptophan | 0.08mg | 0.297mg | 0% |
| Threonine | 0.237mg | 0.766mg | 0% |
| Isoleucine | 0.297mg | 0.896mg | 0% |
| Leucine | 0.513mg | 1.235mg | 0% |
| Lysine | 0.321mg | 0.862mg | 0% |
| Methionine | 0.147mg | 0.37mg | 0% |
| Phenylalanine | 0.319mg | 0.957mg | 0% |
| Valine | 0.335mg | 1.072mg | 0% |
| Histidine | 0.152mg | 0.472mg | 0% |
| Omega-3 - DHA | 0.005g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
20%
62%
Minerals Daily Need Coverage Score
42%
191%
Comparison summary
Which food is lower in Sugar?
Pancake is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Pancake is lower in Saturated fat (difference - 1.541g)
Which food is lower in glycemic index?
Pancake is lower in glycemic index (difference - 66)
Which food is cheaper?
Pancake is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 409mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins