Saffron vs. Flax seeds — In-Depth Nutrition Comparison
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What are the differences between saffron and flax seeds?
- Saffron is higher in manganese, vitamin C, iron, and vitamin B6, yet flax seeds are higher in vitamin B1, copper, fiber, phosphorus, selenium, and magnesium.
- Saffron's daily need coverage for manganese is 1127% more.
- Saffron has 135 times more vitamin C than flax seeds. While saffron has 80.8mg of vitamin C, flax seeds have only 0.6mg.
We used Spices, saffron and Seeds, flaxseed types in this article.
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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 PotassiumPotassium | +112.1% |
| Contains more IronIron | +93.7% |
| Contains more ManganeseManganese | +1044.6% |
| Contains more MagnesiumMagnesium | +48.5% |
| Contains more CalciumCalcium | +129.7% |
| Contains more CopperCopper | +272% |
| Contains more ZincZinc | +298.2% |
| Contains more PhosphorusPhosphorus | +154.8% |
| Contains less SodiumSodium | -79.7% |
| Contains more SeleniumSelenium | +353.6% |
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 CVitamin C | +13366.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +65.8% |
| Contains more Vitamin B6Vitamin B6 | +113.5% |
| Contains more Vitamin B1Vitamin B1 | +1329.6% |
| Contains more Vitamin B3Vitamin B3 | +111% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.43 g
Fats:
5.85 g
Carbs:
65.37 g
Water:
11.9 g
Other:
5.45 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +126.4% |
| Contains more WaterWater | +71% |
| Contains more OtherOther | +46.9% |
| Contains more ProteinProtein | +60% |
| Contains more FatsFats | +620.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.586 g
Monounsaturated fat:
Mono. Fat
0.429 g
Polyunsaturated fat:
Poly. Fat
2.067 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 | -56.7% |
| Contains more Mono. FatMonounsaturated fat | +1654.5% |
| Contains more Poly. FatPolyunsaturated fat | +1289.9% |
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 Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 28.408mg | 2.482mg | 1127% |
| Polyunsaturated fat | 2.067g | 28.73g | 178% |
| Vitamin B1 | 0.115mg | 1.644mg | 127% |
| Copper | 0.328mg | 1.22mg | 99% |
| Fiber | 3.9g | 27.3g | 94% |
| Vitamin C | 80.8mg | 0.6mg | 89% |
| Iron | 11.1mg | 5.73mg | 67% |
| Fats | 5.85g | 42.16g | 56% |
| Phosphorus | 252mg | 642mg | 56% |
| Vitamin B6 | 1.01mg | 0.473mg | 41% |
| Selenium | 5.6µg | 25.4µg | 36% |
| Magnesium | 264mg | 392mg | 30% |
| Zinc | 1.09mg | 4.34mg | 30% |
| Potassium | 1724mg | 813mg | 27% |
| Vitamin B5 | 0.985mg | 20% | |
| Monounsaturated fat | 0.429g | 7.527g | 18% |
| Calcium | 111mg | 255mg | 14% |
| Protein | 11.43g | 18.29g | 14% |
| Choline | 78.7mg | 14% | |
| Carbs | 65.37g | 28.88g | 12% |
| Calories | 310kcal | 534kcal | 11% |
| Vitamin B3 | 1.46mg | 3.08mg | 10% |
| Saturated fat | 1.586g | 3.663g | 9% |
| Vitamin B2 | 0.267mg | 0.161mg | 8% |
| Sodium | 148mg | 30mg | 5% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin A | 27µg | 0µg | 3% |
| Vitamin E | 0.31mg | 2% | |
| Folate | 93µg | 87µg | 2% |
| Net carbs | 61.47g | 1.58g | N/A |
| Sugar | 1.55g | N/A | |
| 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-3 - DPA | 0.006g | 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
54%
62%
Minerals Daily Need Coverage Score
479%
191%
Comparison summary
Which food is lower in Sugar?
Saffron is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Saffron is lower in Saturated fat (difference - 2.077g)
Which food is lower in glycemic index?
Saffron is lower in glycemic index (difference - 70)
Which food is cheaper?
Saffron is cheaper (difference - $0.8)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 118mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.