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  6. Flax seeds vs. Breadfruit

Flax seeds vs. Breadfruit — In-Depth Nutrition Comparison

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How are flax seeds and breadfruit different?

  • Flax seeds are higher in vitamin B1, copper, manganese, fiber, phosphorus, magnesium, iron, selenium, and zinc; however, breadfruit is richer in vitamin C.
  • Daily need coverage for vitamin B1 for flax seeds is 128% higher.
  • Flax seeds contain 42 times more selenium than breadfruit. While flax seeds contain 25.4µg of selenium, breadfruit contains only 0.6µg.

Seeds, flaxseed and Breadfruit, raw are the varieties used in this article.

Infographic

Flax seeds vs Breadfruit 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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +65.9%
Contains more IronIron +961.1%
Contains more CopperCopper +1352.4%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +2040%
Contains more ManganeseManganese +4036.7%
Contains more SeleniumSelenium +4133.3%
Contains less SodiumSodium -93.3%

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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin EVitamin E +210%
Contains more Vitamin B1Vitamin B1 +1394.5%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +242.2%
Contains more Vitamin B5Vitamin B5 +115.5%
Contains more Vitamin B6Vitamin B6 +373%
Contains more Vitamin KVitamin K +760%
Contains more FolateFolate +521.4%
Contains more CholineCholine +703.1%
Contains more Vitamin CVitamin C +4733.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Breadfruit DV% diff.
Polyunsaturated fat 28.73g 0.066g 191%
Vitamin B1 1.644mg 0.11mg 128%
Copper 1.22mg 0.084mg 126%
Manganese 2.482mg 0.06mg 105%
Fiber 27.3g 4.9g 90%
Magnesium 392mg 25mg 87%
Phosphorus 642mg 30mg 87%
Fats 42.16g 0.23g 65%
Iron 5.73mg 0.54mg 65%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.12mg 38%
Protein 18.29g 1.07g 34%
Vitamin C 0.6mg 29mg 32%
Vitamin B6 0.473mg 0.1mg 29%
Calcium 255mg 17mg 24%
Calories 534kcal 103kcal 22%
Monounsaturated fat 7.527g 0.034g 19%
Folate 87µg 14µg 18%
Saturated fat 3.663g 0.048g 16%
Vitamin B3 3.08mg 0.9mg 14%
Choline 78.7mg 9.8mg 13%
Vitamin B5 0.985mg 0.457mg 11%
Vitamin B2 0.161mg 0.03mg 10%
Potassium 813mg 490mg 10%
Vitamin K 4.3µg 0.5µg 3%
Vitamin E 0.31mg 0.1mg 1%
Sodium 30mg 2mg 1%
Carbs 28.88g 27.12g 1%
Net carbs 1.58g 22.22g N/A
Sugar 1.55g 11g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0.052mg 0%
Isoleucine 0.896mg 0.064mg 0%
Leucine 1.235mg 0.065mg 0%
Lysine 0.862mg 0.037mg 0%
Methionine 0.37mg 0.01mg 0%
Phenylalanine 0.957mg 0.026mg 0%
Valine 1.072mg 0.047mg 0%
Histidine 0.472mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +1609.3%
Contains more FatsFats +18230.4%
Contains more OtherOther +298.9%
Contains more WaterWater +915.1%
~equal in Carbs ~27.12g

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +22038.2%
Contains more Poly. FatPolyunsaturated fat +43430.3%
Contains less Sat. FatSaturated fat -98.7%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.