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  6. Flax seeds vs. Blueberry pie

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

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What are the main differences between flax seeds and blueberry pie?

  • Flax seeds are richer in copper, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, selenium, and calcium, yet blueberry pie is richer in vitamin B1.
  • Blueberry pie's daily need coverage for vitamin B1 is 12613% higher.
  • Flax seeds have 49 times more magnesium than blueberry pie. Flax seeds have 392mg of magnesium, while blueberry pie has 8mg.

We used Seeds, flaxseed and Pie, blueberry, prepared from recipe types in this comparison.

Infographic

Flax seeds vs Blueberry 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 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +3542.9%
Contains more PotassiumPotassium +1526%
Contains more IronIron +365.9%
Contains more CopperCopper +1720.9%
Contains more ZincZinc +2070%
Contains more PhosphorusPhosphorus +2040%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +727.3%
Contains more SeleniumSelenium +243.2%

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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22%
Contains more Vitamin B3Vitamin B3 +158%
Contains more Vitamin B5Vitamin B5 +694.4%
Contains more Vitamin B6Vitamin B6 +1291.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +278.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +9206.6%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Blueberry pie DV% diff.
Vitamin B1 1.644mg 153mg 12613%
Polyunsaturated fat 28.73g 3.08g 171%
Copper 1.22mg 0.067mg 128%
Fiber 27.3g 109%
Manganese 2.482mg 0.3mg 95%
Magnesium 392mg 8mg 91%
Phosphorus 642mg 30mg 87%
Iron 5.73mg 1.23mg 56%
Fats 42.16g 11.9g 47%
Zinc 4.34mg 0.2mg 38%
Vitamin B6 0.473mg 0.034mg 34%
Selenium 25.4µg 7.4µg 33%
Protein 18.29g 2.7g 31%
Calcium 255mg 7mg 25%
Potassium 813mg 50mg 22%
Vitamin B5 0.985mg 0.124mg 17%
Folate 87µg 23µg 16%
Choline 78.7mg 14%
Calories 534kcal 245kcal 14%
Vitamin B3 3.08mg 1.194mg 12%
Sodium 30mg 185mg 7%
Monounsaturated fat 7.527g 5.121g 6%
Vitamin K 4.3µg 4%
Saturated fat 3.663g 2.911g 3%
Vitamin E 0.31mg 2%
Vitamin B2 0.161mg 0.132mg 2%
Carbs 28.88g 33.5g 2%
Vitamin C 0.6mg 0.7mg 0%
Net carbs 1.58g 33.5g N/A
Sugar 1.55g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.297mg 0.029mg 0%
Threonine 0.766mg 0.073mg 0%
Isoleucine 0.896mg 0.09mg 0%
Leucine 1.235mg 0.179mg 0%
Lysine 0.862mg 0.057mg 0%
Methionine 0.37mg 0.046mg 0%
Phenylalanine 0.957mg 0.127mg 0%
Valine 1.072mg 0.108mg 0%
Histidine 0.472mg 0.056mg 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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +577.4%
Contains more FatsFats +254.3%
Contains more OtherOther +430%
Contains more CarbsCarbs +16%
Contains more WaterWater +635.6%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains more Mono. FatMonounsaturated fat +47%
Contains more Poly. FatPolyunsaturated fat +832.8%
Contains less Sat. FatSaturated fat -20.5%

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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. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.