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  6. Flax vs. Apple pie

Flax vs. Apple pie — In-Depth Nutrition Comparison

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Summary of differences between Flax and Apple pie

  • The amount of Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium in Flax is higher than in Apple pie.
  • Flax covers your daily need of Copper 130% more than Apple pie.
  • Flax contains 56 times more Magnesium than Apple pie. While Flax contains 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 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.
Flax
Flax
10
:
0
Apple pie
Apple pie
Contains more Calcium +2218.2%
Contains more Iron +373.6%
Contains more Magnesium +5500%
Contains more Phosphorus +2575%
Contains more Potassium +1150.8%
Contains less Sodium -88.7%
Contains more Zinc +2612.5%
Contains more Copper +2552.2%
Contains more Manganese +1263.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Apple pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 46% 5% 11% 6% 35% 5% 16% 24% 0%
Contains more Calcium +2218.2%
Contains more Iron +373.6%
Contains more Magnesium +5500%
Contains more Phosphorus +2575%
Contains more Potassium +1150.8%
Contains less Sodium -88.7%
Contains more Zinc +2612.5%
Contains more Copper +2552.2%
Contains more Manganese +1263.7%

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.
Flax
Flax
9
:
3
Apple pie
Apple pie
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +727.7%
Contains more Vitamin B6 +1144.7%
Contains more Folate +2075%
Contains more Vitamin A +∞%
Contains more Vitamin C +433.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.158
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Apple pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 0% 0% 11% 34% 37% 22% 8% 9% 3% 2% 0%
Contains more Vitamin B1 +1126.9%
Contains more Vitamin B3 +174.3%
Contains more Vitamin B5 +727.7%
Contains more Vitamin B6 +1144.7%
Contains more Folate +2075%
Contains more Vitamin A +∞%
Contains more Vitamin C +433.3%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Apple pie
Apple pie
Contains more Protein +862.6%
Contains more Fats +283.3%
Contains more Other +312.2%
Contains more Carbs +17.7%
Contains more Water +650%
Flax
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
Apple pie
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more Protein +862.6%
Contains more Fats +283.3%
Contains more Other +312.2%
Contains more Carbs +17.7%
Contains more Water +650%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
3
:
0
Apple pie
Apple pie
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +1207.1%
Equal in Saturated Fat - 3.797
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Apple pie
37% 42% 21%
Saturated Fat: 3.797 g
Monounsaturated Fat: 4.388 g
Polyunsaturated fat: 2.198 g
Contains more Monounsaturated Fat +71.5%
Contains more Polyunsaturated fat +1207.1%
Equal in Saturated Fat - 3.797

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Apple pie Opinion
Net carbs 1.58g 32.4g Apple pie
Protein 18.29g 1.9g Flax
Fats 42.16g 11g Flax
Carbs 28.88g 34g Apple pie
Calories 534kcal 237kcal Flax
Sugar 1.55g Apple pie
Fiber 27.3g 1.6g Flax
Calcium 255mg 11mg Flax
Iron 5.73mg 1.21mg Flax
Magnesium 392mg 7mg Flax
Phosphorus 642mg 24mg Flax
Potassium 813mg 65mg Flax
Sodium 30mg 266mg Flax
Zinc 4.34mg 0.16mg Flax
Copper 1.22mg 0.046mg Flax
Manganese 2.482mg 0.182mg Flax
Selenium 25.4µg Flax
Vitamin A 0IU 124IU Apple pie
Vitamin A RAE 0µg 29µg Apple pie
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 3.2mg Apple pie
Vitamin B1 1.644mg 0.134mg Flax
Vitamin B2 0.161mg 0.158mg Flax
Vitamin B3 3.08mg 1.123mg Flax
Vitamin B5 0.985mg 0.119mg Flax
Vitamin B6 0.473mg 0.038mg Flax
Folate 87µg 4µg Flax
Vitamin B12 0µg 0.01µg Apple pie
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.026mg Flax
Threonine 0.766mg 0.054mg Flax
Isoleucine 0.896mg 0.073mg Flax
Leucine 1.235mg 0.129mg Flax
Lysine 0.862mg 0.07mg Flax
Methionine 0.37mg 0.032mg Flax
Phenylalanine 0.957mg 0.088mg Flax
Valine 1.072mg 0.084mg Flax
Histidine 0.472mg 0.038mg Flax
Saturated Fat 3.663g 3.797g Flax
Monounsaturated Fat 7.527g 4.388g Flax
Polyunsaturated fat 28.73g 2.198g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Apple pie
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
11%
Apple pie
Minerals Daily Need Coverage Score
191%
Flax
15%
Apple pie

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 236mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.134g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Apple pie
Apple pie is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Apple pie
Apple pie is lower in glycemic index (difference - 41)
Which food is cheaper?
Apple pie
Apple pie is cheaper (difference - $3)
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. Flax - 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.