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  6. Flax seeds vs. Apple pie

Flax seeds vs. Apple pie — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and apple pie

  • The amount of copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium in flax seeds is higher than in apple pie.
  • Flax seeds cover your daily need for copper, 130% more than apple pie.
  • Flax seeds contain 56 times more magnesium than apple pie. While flax seeds contain 392mg of magnesium, apple pie contains only 7mg.

These are the specific foods used in this comparison Seeds, flaxseed and Pie, apple, commercially prepared, unenriched flour.

Infographic

Flax seeds vs Apple pie 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +5500%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +1150.8%
Contains more IronIron +373.6%
Contains more CopperCopper +2552.2%
Contains more ZincZinc +2612.5%
Contains more PhosphorusPhosphorus +2575%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +1263.7%
Contains more SeleniumSelenium +∞%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1126.9%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B5Vitamin B5 +727.7%
Contains more Vitamin B6Vitamin B6 +1144.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2075%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.158mg

All nutrients comparison - raw data values

Nutrient Flax seeds Apple pie DV% diff.
Polyunsaturated fat 28.73g 2.198g 177%
Copper 1.22mg 0.046mg 130%
Vitamin B1 1.644mg 0.134mg 126%
Fiber 27.3g 1.6g 103%
Manganese 2.482mg 0.182mg 100%
Magnesium 392mg 7mg 92%
Phosphorus 642mg 24mg 88%
Iron 5.73mg 1.21mg 57%
Fats 42.16g 11g 48%
Selenium 25.4µg 46%
Zinc 4.34mg 0.16mg 38%
Protein 18.29g 1.9g 33%
Vitamin B6 0.473mg 0.038mg 33%
Calcium 255mg 11mg 24%
Potassium 813mg 65mg 22%
Folate 87µg 4µg 21%
Vitamin B5 0.985mg 0.119mg 17%
Calories 534kcal 237kcal 15%
Choline 78.7mg 14%
Vitamin B3 3.08mg 1.123mg 12%
Sodium 30mg 266mg 10%
Monounsaturated fat 7.527g 4.388g 8%
Vitamin K 4.3µg 4%
Vitamin A 0µg 29µg 3%
Vitamin C 0.6mg 3.2mg 3%
Vitamin E 0.31mg 2%
Carbs 28.88g 34g 2%
Saturated fat 3.663g 3.797g 1%
Net carbs 1.58g 32.4g N/A
Sugar 1.55g N/A
Vitamin B2 0.161mg 0.158mg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.297mg 0.026mg 0%
Threonine 0.766mg 0.054mg 0%
Isoleucine 0.896mg 0.073mg 0%
Leucine 1.235mg 0.129mg 0%
Lysine 0.862mg 0.07mg 0%
Methionine 0.37mg 0.032mg 0%
Phenylalanine 0.957mg 0.088mg 0%
Valine 1.072mg 0.084mg 0%
Histidine 0.472mg 0.038mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +862.6%
Contains more FatsFats +283.3%
Contains more OtherOther +312.2%
Contains more CarbsCarbs +17.7%
Contains more WaterWater +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains more Mono. FatMonounsaturated fat +71.5%
Contains more Poly. FatPolyunsaturated fat +1207.1%
~equal in Saturated fat ~3.797g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.