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  6. Potato pancake vs. Flax seeds

Potato pancake vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between potato pancake and flax seeds

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, and zinc than potato pancake.
  • Flax seeds' daily need coverage for vitamin B1 is 124% more.

The food varieties used in the comparison are Potato pancakes and Seeds, flaxseed.

Infographic

Potato pancake 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 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +988.9%
Contains more CalciumCalcium +696.9%
Contains more PotassiumPotassium +30.7%
Contains more IronIron +243.1%
Contains more CopperCopper +577.8%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +401.6%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +854.6%
Contains more SeleniumSelenium +185.4%

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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +4500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +34.8%
Contains more Vitamin B1Vitamin B1 +940.5%
Contains more Vitamin B3Vitamin B3 +84.2%
Contains more Vitamin B5Vitamin B5 +30.1%
Contains more Vitamin KVitamin K +59.3%
Contains more FolateFolate +112.2%
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B6 ~0.473mg
~equal in Choline ~78.7mg

All nutrients comparison - raw data values

Nutrient Potato pancake Flax seeds DV% diff.
Polyunsaturated fat 7.516g 28.73g 141%
Vitamin B1 0.158mg 1.644mg 124%
Copper 0.18mg 1.22mg 116%
Manganese 0.26mg 2.482mg 97%
Fiber 3.3g 27.3g 96%
Magnesium 36mg 392mg 85%
Phosphorus 128mg 642mg 73%
Iron 1.67mg 5.73mg 51%
Fats 14.76g 42.16g 42%
Zinc 0.7mg 4.34mg 33%
Cholesterol 95mg 0mg 32%
Sodium 764mg 30mg 32%
Vitamin C 27.6mg 0.6mg 30%
Selenium 8.9µg 25.4µg 30%
Protein 6.08g 18.29g 24%
Calcium 32mg 255mg 22%
Calories 268kcal 534kcal 13%
Folate 41µg 87µg 12%
Vitamin B12 0.29µg 0µg 12%
Starch 20.88g 9%
Vitamin B3 1.672mg 3.08mg 9%
Monounsaturated fat 3.73g 7.527g 9%
Potassium 622mg 813mg 6%
Vitamin B5 0.757mg 0.985mg 5%
Saturated fat 2.496g 3.663g 5%
Vitamin A 32µg 0µg 4%
Vitamin B6 0.448mg 0.473mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin B2 0.173mg 0.161mg 1%
Fructose 0.56g 0g 1%
Vitamin D 11IU 0IU 1%
Vitamin K 2.7µg 4.3µg 1%
Vitamin E 0.23mg 0.31mg 1%
Choline 74.2mg 78.7mg 1%
Net carbs 24.51g 1.58g N/A
Carbs 27.81g 28.88g 0%
Sugar 1.79g 1.55g N/A
Tryptophan 0.087mg 0.297mg 0%
Threonine 0.24mg 0.766mg 0%
Isoleucine 0.28mg 0.896mg 0%
Leucine 0.442mg 1.235mg 0%
Lysine 0.389mg 0.862mg 0%
Methionine 0.137mg 0.37mg 0%
Phenylalanine 0.3mg 0.957mg 0%
Valine 0.369mg 1.072mg 0%
Histidine 0.141mg 0.472mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.008g 0g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +586.4%
Contains more ProteinProtein +200.8%
Contains more FatsFats +185.6%
~equal in Carbs ~28.88g
~equal in Other ~3.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 -31.9%
Contains more Mono. FatMonounsaturated fat +101.8%
Contains more Poly. FatPolyunsaturated fat +282.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
92% 2% 3% 2%
Starch: 20.88 g
Sucrose: 0.39 g
Glucose: 0.76 g
Fructose: 0.56 g
Lactose: 0.03 g
Maltose: 0.03 g
Galactose: 0.03 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +90%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +194.9%

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.