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Quince vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between quince and flax seeds?

  • Quince has less vitamin B1, copper, fiber, magnesium, phosphorus, iron, selenium, zinc, vitamin B6, and calcium than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 135% higher.

We used Quinces, raw and Seeds, flaxseed types in this comparison.

Infographic

Quince 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.
Quince
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 17% 26% 43% 1.1% 7.3% 0.52% 0% 3.3%
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 -86.7%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +312.7%
Contains more IronIron +718.6%
Contains more CopperCopper +838.5%
Contains more ZincZinc +10750%
Contains more PhosphorusPhosphorus +3676.5%
Contains more SeleniumSelenium +4133.3%

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.
Quince
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 50% 0.67% 0% 0% 5% 6.9% 3.8% 4.9% 9.2% 0% 0% 2.3% 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 CVitamin C +2400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +1440%
Contains more Vitamin B5Vitamin B5 +1116%
Contains more Vitamin B6Vitamin B6 +1082.5%
Contains more FolateFolate +2800%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quince
1
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 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 WaterWater +1104%
Contains more ProteinProtein +4472.5%
Contains more FatsFats +42060%
Contains more CarbsCarbs +88.8%
Contains more OtherOther +827.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quince
1
10% 38% 52%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.05 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 -99.7%
Contains more Mono. FatMonounsaturated fat +20808.3%
Contains more Poly. FatPolyunsaturated fat +57360%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quince Flax seeds DV% diff.
Polyunsaturated fat 0.05g 28.73g 191%
Vitamin B1 0.02mg 1.644mg 135%
Copper 0.13mg 1.22mg 121%
Manganese 2.482mg 108%
Fiber 1.9g 27.3g 102%
Magnesium 8mg 392mg 91%
Phosphorus 17mg 642mg 89%
Fats 0.1g 42.16g 65%
Iron 0.7mg 5.73mg 63%
Selenium 0.6µg 25.4µg 45%
Zinc 0.04mg 4.34mg 39%
Protein 0.4g 18.29g 36%
Vitamin B6 0.04mg 0.473mg 33%
Calories 57kcal 534kcal 24%
Calcium 11mg 255mg 24%
Folate 3µg 87µg 21%
Monounsaturated fat 0.036g 7.527g 19%
Potassium 197mg 813mg 18%
Vitamin B3 0.2mg 3.08mg 18%
Vitamin B5 0.081mg 0.985mg 18%
Saturated fat 0.01g 3.663g 17%
Vitamin C 15mg 0.6mg 16%
Choline 78.7mg 14%
Vitamin B2 0.03mg 0.161mg 10%
Carbs 15.3g 28.88g 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 4mg 30mg 1%
Net carbs 13.4g 1.58g N/A
Sugar 1.55g N/A
Vitamin A 2µg 0µg 0%
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
Quince Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Quince
62%
Flax seeds
Minerals Daily Need Coverage Score
11%
Quince
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Quince
Quince is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Quince
Quince contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Quince
Quince is lower in Saturated fat (difference - 3.653g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 35)
Which food is cheaper?
Quince
Quince is cheaper (difference - $2.3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.