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  6. Flax seeds vs. Beetroot

Flax seeds vs. Beetroot — In-Depth Nutrition Comparison

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Significant differences between flax seeds and beetroot

  • Flax seeds are richer than beetroot in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 134% more than beetroot.
  • Flax seeds have 36 times more selenium than beetroot. Flax seeds have 25.4µg of selenium, while beetroot has 0.7µg.

Specific food types used in this comparison are Seeds, flaxseed and Beets, raw.

Infographic

Flax seeds vs Beetroot 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 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +150.2%
Contains more IronIron +616.3%
Contains more CopperCopper +1526.7%
Contains more ZincZinc +1140%
Contains more PhosphorusPhosphorus +1505%
Contains less SodiumSodium -61.5%
Contains more ManganeseManganese +654.4%
Contains more SeleniumSelenium +3528.6%

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.
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 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Contains more Vitamin EVitamin E +675%
Contains more Vitamin B1Vitamin B1 +5203.2%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B3Vitamin B3 +822.2%
Contains more Vitamin B5Vitamin B5 +535.5%
Contains more Vitamin B6Vitamin B6 +606%
Contains more Vitamin KVitamin K +2050%
Contains more CholineCholine +1211.7%
Contains more Vitamin CVitamin C +716.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +25.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Beetroot DV% diff.
Polyunsaturated fat 28.73g 0.06g 191%
Vitamin B1 1.644mg 0.031mg 134%
Copper 1.22mg 0.075mg 127%
Fiber 27.3g 2.8g 98%
Manganese 2.482mg 0.329mg 94%
Magnesium 392mg 23mg 88%
Phosphorus 642mg 40mg 86%
Fats 42.16g 0.17g 65%
Iron 5.73mg 0.8mg 62%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.35mg 36%
Protein 18.29g 1.61g 33%
Vitamin B6 0.473mg 0.067mg 31%
Calories 534kcal 43kcal 25%
Calcium 255mg 16mg 24%
Monounsaturated fat 7.527g 0.032g 19%
Vitamin B3 3.08mg 0.334mg 17%
Vitamin B5 0.985mg 0.155mg 17%
Saturated fat 3.663g 0.027g 17%
Potassium 813mg 325mg 14%
Choline 78.7mg 6mg 13%
Vitamin B2 0.161mg 0.04mg 9%
Carbs 28.88g 9.56g 6%
Folate 87µg 109µg 6%
Vitamin C 0.6mg 4.9mg 5%
Vitamin K 4.3µg 0.2µg 3%
Vitamin E 0.31mg 0.04mg 2%
Sodium 30mg 78mg 2%
Net carbs 1.58g 6.76g N/A
Sugar 1.55g 6.76g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.297mg 0.019mg 0%
Threonine 0.766mg 0.047mg 0%
Isoleucine 0.896mg 0.048mg 0%
Leucine 1.235mg 0.068mg 0%
Lysine 0.862mg 0.058mg 0%
Methionine 0.37mg 0.018mg 0%
Phenylalanine 0.957mg 0.046mg 0%
Valine 1.072mg 0.056mg 0%
Histidine 0.472mg 0.021mg 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
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more ProteinProtein +1036%
Contains more FatsFats +24700%
Contains more CarbsCarbs +202.1%
Contains more OtherOther +243.5%
Contains more WaterWater +1158.3%

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
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +23421.9%
Contains more Poly. FatPolyunsaturated fat +47783.3%
Contains less Sat. FatSaturated fat -99.3%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.