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  6. Flax seeds vs. Brown sugar

Flax seeds vs. Brown sugar — In-Depth Nutrition Comparison

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The main differences between flax seeds and brown sugar

  • Brown sugar contains less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 137% higher.

Food types used in this article are Seeds, flaxseed and Sugars, brown.

Infographic

Flax seeds vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +207.2%
Contains more PotassiumPotassium +511.3%
Contains more IronIron +707%
Contains more CopperCopper +2495.7%
Contains more ZincZinc +14366.7%
Contains more PhosphorusPhosphorus +15950%
Contains more ManganeseManganese +3778.1%
Contains more SeleniumSelenium +2016.7%
~equal in Sodium ~28mg

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 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +2700%
Contains more Vitamin B5Vitamin B5 +646.2%
Contains more Vitamin B6Vitamin B6 +1053.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8600%
Contains more CholineCholine +3321.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Brown sugar DV% diff.
Polyunsaturated fat 28.73g 0g 192%
Vitamin B1 1.644mg 0mg 137%
Copper 1.22mg 0.047mg 130%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.064mg 105%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 4mg 91%
Fats 42.16g 0g 65%
Iron 5.73mg 0.71mg 63%
Selenium 25.4µg 1.2µg 44%
Zinc 4.34mg 0.03mg 39%
Protein 18.29g 0.12g 36%
Vitamin B6 0.473mg 0.041mg 33%
Carbs 28.88g 98.09g 23%
Folate 87µg 1µg 22%
Potassium 813mg 133mg 20%
Vitamin B3 3.08mg 0.11mg 19%
Monounsaturated fat 7.527g 0g 19%
Vitamin B5 0.985mg 0.132mg 17%
Calcium 255mg 83mg 17%
Saturated fat 3.663g 0g 17%
Choline 78.7mg 2.3mg 14%
Vitamin B2 0.161mg 0mg 12%
Calories 534kcal 380kcal 8%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Fructose 0g 1.11g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 98.09g N/A
Sugar 1.55g 97.02g N/A
Sodium 30mg 28mg 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 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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +15141.7%
Contains more FatsFats +∞%
Contains more WaterWater +419.4%
Contains more OtherOther +724.4%
Contains more CarbsCarbs +239.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +8122.6%
Contains more GlucoseGlucose +237.5%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.