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  6. Flax seeds vs. Bagel

Flax seeds vs. Bagel — In-Depth Nutrition Comparison

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How are flax seeds and bagel different?

  • Flax seeds are higher than bagel in copper, vitamin B1, fiber, magnesium, phosphorus, manganese, iron, zinc, vitamin B6, and calcium.
  • Flax seeds cover your daily need for copper, 116% more than bagel.
  • Flax seeds contain 13 times more calcium than bagel. Flax seeds contain 255mg of calcium, while bagel contains 20mg.

Seeds, flaxseed and Bagels, wheat types were used in this article.

Infographic

Flax seeds vs Bagel 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.
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%
Bagel
Bagel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 15% 104% 58% 30% 61% 57% 187% 157%
Contains more MagnesiumMagnesium +668.6%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +392.7%
Contains more IronIron +107.6%
Contains more CopperCopper +597.1%
Contains more ZincZinc +294.5%
Contains more PhosphorusPhosphorus +352.1%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +73.6%
Contains more SeleniumSelenium +13%

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%
Bagel
Bagel
1
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 0% 0% 6.4% 0% 101% 48% 63% 23% 34% 0% 3.8% 57% 5.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +307.9%
Contains more Vitamin B5Vitamin B5 +162.7%
Contains more Vitamin B6Vitamin B6 +221.8%
Contains more Vitamin KVitamin K +186.7%
Contains more FolateFolate +14.5%
Contains more CholineCholine +703.1%
Contains more Vitamin B2Vitamin B2 +29.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.32mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.37mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Bagel DV% diff.
Polyunsaturated fat 28.73g 0.936g 185%
Copper 1.22mg 0.175mg 116%
Vitamin B1 1.644mg 0.403mg 103%
Fiber 27.3g 4.1g 93%
Magnesium 392mg 51mg 81%
Phosphorus 642mg 142mg 71%
Fats 42.16g 1.53g 63%
Manganese 2.482mg 1.43mg 46%
Iron 5.73mg 2.76mg 37%
Zinc 4.34mg 1.1mg 29%
Vitamin B6 0.473mg 0.147mg 25%
Calcium 255mg 20mg 24%
Potassium 813mg 165mg 19%
Sodium 30mg 439mg 18%
Monounsaturated fat 7.527g 0.29g 18%
Saturated fat 3.663g 0g 17%
Protein 18.29g 10.2g 16%
Calories 534kcal 250kcal 14%
Choline 78.7mg 9.8mg 13%
Vitamin B5 0.985mg 0.375mg 12%
Carbs 28.88g 48.89g 7%
Selenium 25.4µg 28.7µg 6%
Vitamin B2 0.161mg 0.209mg 4%
Folate 87µg 76µg 3%
Vitamin B3 3.08mg 3.37mg 2%
Vitamin K 4.3µg 1.5µg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 44.79g N/A
Sugar 1.55g 6.12g N/A
Vitamin E 0.31mg 0.32mg 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 0g 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
Bagel
Bagel
2
10% 49% 38% 2%
Protein: 10.2 g
Fats: 1.53 g
Carbs: 48.89 g
Water: 37.55 g
Other: 1.83 g
Contains more ProteinProtein +79.3%
Contains more FatsFats +2655.6%
Contains more OtherOther +102.7%
Contains more CarbsCarbs +69.3%
Contains more WaterWater +439.5%

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
Bagel
Bagel
1
24% 76%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.936 g
Contains more Mono. FatMonounsaturated fat +2495.5%
Contains more Poly. FatPolyunsaturated fat +2969.4%
Contains less Sat. FatSaturated fat -100%

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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. Bagel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167533/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.