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  6. Flax seeds vs. Apple strudel

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

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The main differences between flax seeds and apple strudel

  • Apple strudel contains less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, selenium, and vitamin B6 than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 134% higher.
  • Apple strudel has 44 times less magnesium than flax seeds. Flax seeds have 392mg of magnesium, while apple strudel has 9mg.

Food types used in this article are Seeds, flaxseed and Strudel, apple.

Infographic

Flax seeds vs Apple strudel 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 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +445.6%
Contains more IronIron +1264.3%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +2184.2%
Contains more PhosphorusPhosphorus +1845.5%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +1206.3%
Contains more SeleniumSelenium +316.4%

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 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 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B2Vitamin B2 +544%
Contains more Vitamin B3Vitamin B3 +833.3%
Contains more Vitamin B5Vitamin B5 +264.8%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more Vitamin KVitamin K +48.3%
Contains more FolateFolate +210.7%
Contains more CholineCholine +352.3%
Contains more Vitamin CVitamin C +183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +358.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Apple strudel DV% diff.
Polyunsaturated fat 28.73g 5.315g 156%
Vitamin B1 1.644mg 0.04mg 134%
Copper 1.22mg 0.03mg 132%
Manganese 2.482mg 0.19mg 100%
Fiber 27.3g 2.2g 100%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 33mg 87%
Iron 5.73mg 0.42mg 66%
Fats 42.16g 11.2g 48%
Zinc 4.34mg 0.19mg 38%
Selenium 25.4µg 6.1µg 35%
Vitamin B6 0.473mg 0.046mg 33%
Protein 18.29g 3.3g 30%
Calcium 255mg 15mg 24%
Potassium 813mg 149mg 20%
Vitamin B3 3.08mg 0.33mg 17%
Folate 87µg 28µg 15%
Vitamin B5 0.985mg 0.27mg 14%
Calories 534kcal 274kcal 13%
Choline 78.7mg 17.4mg 11%
Monounsaturated fat 7.527g 3.267g 11%
Vitamin B2 0.161mg 0.025mg 10%
Vitamin B12 0µg 0.22µg 9%
Vitamin E 0.31mg 1.42mg 7%
Lysine 0.862mg 153mg 7%
Saturated fat 3.663g 2.044g 7%
Sodium 30mg 135mg 5%
Carbs 28.88g 41.1g 4%
Cholesterol 0mg 6mg 2%
Vitamin K 4.3µg 2.9µg 1%
Vitamin C 0.6mg 1.7mg 1%
Vitamin A 0µg 6µg 1%
Net carbs 1.58g 38.9g N/A
Sugar 1.55g 25.75g N/A
Tryptophan 0.297mg 0.039mg 0%
Threonine 0.766mg 0.119mg 0%
Isoleucine 0.896mg 0.147mg 0%
Leucine 1.235mg 0.257mg 0%
Methionine 0.37mg 0.067mg 0%
Phenylalanine 0.957mg 0.151mg 0%
Valine 1.072mg 0.164mg 0%
Histidine 0.472mg 0.076mg 0%
Omega-3 - DHA 0g 0.001g N/A
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
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
Contains more ProteinProtein +454.2%
Contains more FatsFats +276.4%
Contains more OtherOther +312.2%
Contains more CarbsCarbs +42.3%
Contains more WaterWater +525%

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
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
Contains more Mono. FatMonounsaturated fat +130.4%
Contains more Poly. FatPolyunsaturated fat +440.5%
Contains less Sat. FatSaturated fat -44.2%

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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 strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/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.