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Flax seeds vs. Brie — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and brie?

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus, yet brie is richer in vitamin B12.
  • Flax seeds' daily need coverage for copper is 133% higher.
  • Flax seeds contain less saturated fat.

We used Seeds, flaxseed and Cheese, brie types in this comparison.

Infographic

Flax seeds vs Brie 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%
Brie
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 55% 13% 19% 6.3% 65% 81% 82% 4.4% 79%
Contains more MagnesiumMagnesium +1860%
Contains more CalciumCalcium +38.6%
Contains more PotassiumPotassium +434.9%
Contains more IronIron +1046%
Contains more CopperCopper +6321.1%
Contains more ZincZinc +82.4%
Contains more PhosphorusPhosphorus +241.5%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +7200%
Contains more SeleniumSelenium +75.2%

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%
Brie
4
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% 58% 4.8% 7.5% 18% 120% 7.1% 41% 54% 206% 5.8% 49% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +2248.6%
Contains more Vitamin B3Vitamin B3 +710.5%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B6Vitamin B6 +101.3%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +33.8%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +223%
Contains more Vitamin B12Vitamin B12 +∞%

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
Brie
2
21% 28% 48% 3%
Protein: 20.75 g
Fats: 27.68 g
Carbs: 0.45 g
Water: 48.42 g
Other: 2.7 g
Contains more FatsFats +52.3%
Contains more CarbsCarbs +6317.8%
Contains more OtherOther +37.4%
Contains more ProteinProtein +13.4%
Contains more WaterWater +595.7%

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
Brie
1
66% 31% 3%
Saturated fat: Sat. Fat 17.41 g
Monounsaturated fat: Mono. Fat 8.013 g
Polyunsaturated fat: Poly. Fat 0.826 g
Contains less Sat. FatSaturated fat -79%
Contains more Poly. FatPolyunsaturated fat +3378.2%
~equal in Monounsaturated fat ~8.013g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Brie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Flax seeds Brie DV% diff.
Polyunsaturated fat 28.73g 0.826g 186%
Copper 1.22mg 0.019mg 133%
Vitamin B1 1.644mg 0.07mg 131%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.034mg 106%
Magnesium 392mg 20mg 89%
Vitamin B12 0µg 1.65µg 69%
Iron 5.73mg 0.5mg 65%
Phosphorus 642mg 188mg 65%
Saturated fat 3.663g 17.41g 62%
Cholesterol 0mg 100mg 33%
Vitamin B2 0.161mg 0.52mg 28%
Sodium 30mg 629mg 26%
Fats 42.16g 27.68g 22%
Selenium 25.4µg 14.5µg 20%
Vitamin A 0µg 174µg 19%
Potassium 813mg 152mg 19%
Zinc 4.34mg 2.38mg 18%
Vitamin B6 0.473mg 0.235mg 18%
Vitamin B3 3.08mg 0.38mg 17%
Choline 78.7mg 15.4mg 12%
Calories 534kcal 334kcal 10%
Carbs 28.88g 0.45g 9%
Calcium 255mg 184mg 7%
Vitamin B5 0.985mg 0.69mg 6%
Folate 87µg 65µg 6%
Protein 18.29g 20.75g 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 4.3µg 2.3µg 2%
Vitamin C 0.6mg 0mg 1%
Monounsaturated fat 7.527g 8.013g 1%
Net carbs 1.58g 0.45g N/A
Sugar 1.55g 0.45g N/A
Vitamin E 0.31mg 0.24mg 0%
Tryptophan 0.297mg 0.322mg 0%
Threonine 0.766mg 0.751mg 0%
Isoleucine 0.896mg 1.015mg 0%
Leucine 1.235mg 1.929mg 0%
Lysine 0.862mg 1.851mg 0%
Methionine 0.37mg 0.592mg 0%
Phenylalanine 0.957mg 1.158mg 0%
Valine 1.072mg 1.34mg 0%
Histidine 0.472mg 0.716mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Brie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
45%
Brie
Minerals Daily Need Coverage Score
191%
Flax seeds
42%
Brie

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 100mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 599mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 13.747g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.6)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Brie
Brie is lower in Sugar (difference - 1.1g)
Which food is lower in glycemic index?
Brie
Brie is lower in glycemic index (difference - 0)

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. Brie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172177/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.