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  6. Flax seeds vs. Buttermilk

Flax seeds vs. Buttermilk — In-Depth Nutrition Comparison

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How are flax seeds and buttermilk different?

  • Flax seeds are higher than buttermilk in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily need for copper, 134% more than buttermilk.

Seeds, flaxseed and Milk, buttermilk, fluid, cultured, lowfat types were used in this article.

Infographic

Flax seeds vs Buttermilk 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 7.9% 35% 13% 1.9% 3.7% 11% 38% 25% 0.26% 11%
Contains more MagnesiumMagnesium +3463.6%
Contains more CalciumCalcium +119.8%
Contains more PotassiumPotassium +438.4%
Contains more IronIron +11360%
Contains more CopperCopper +10990.9%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +621.3%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +124000%
Contains more SeleniumSelenium +1170%

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 3.3% 4.7% 1% 0% 8.5% 36% 1.1% 17% 7.8% 28% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +520%
Contains more Vitamin B1Vitamin B1 +4735.3%
Contains more Vitamin B3Vitamin B3 +5210.3%
Contains more Vitamin B5Vitamin B5 +258.2%
Contains more Vitamin B6Vitamin B6 +1291.2%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +1640%
Contains more CholineCholine +344.6%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.154mg

All nutrients comparison - raw data values

Nutrient Flax seeds Buttermilk DV% diff.
Polyunsaturated fat 28.73g 0.033g 191%
Vitamin B1 1.644mg 0.034mg 134%
Copper 1.22mg 0.011mg 134%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.002mg 108%
Magnesium 392mg 11mg 91%
Phosphorus 642mg 89mg 79%
Iron 5.73mg 0.05mg 71%
Fats 42.16g 0.88g 64%
Selenium 25.4µg 2µg 43%
Zinc 4.34mg 0.42mg 36%
Vitamin B6 0.473mg 0.034mg 34%
Protein 18.29g 3.31g 30%
Calories 534kcal 40kcal 25%
Folate 87µg 5µg 21%
Vitamin B3 3.08mg 0.058mg 19%
Potassium 813mg 151mg 19%
Monounsaturated fat 7.527g 0.254g 18%
Vitamin B5 0.985mg 0.275mg 14%
Calcium 255mg 116mg 14%
Saturated fat 3.663g 0.548g 14%
Choline 78.7mg 17.7mg 11%
Vitamin B12 0µg 0.22µg 9%
Carbs 28.88g 4.79g 8%
Sodium 30mg 190mg 7%
Vitamin K 4.3µg 0.1µg 4%
Vitamin A 0µg 14µg 2%
Vitamin E 0.31mg 0.05mg 2%
Cholesterol 0mg 4mg 1%
Vitamin B2 0.161mg 0.154mg 1%
Vitamin C 0.6mg 1mg 0%
Net carbs 1.58g 4.79g N/A
Vitamin D 0IU 1IU 0%
Sugar 1.55g 4.79g N/A
Tryptophan 0.297mg 0.042mg 0%
Threonine 0.766mg 0.141mg 0%
Isoleucine 0.896mg 0.171mg 0%
Leucine 1.235mg 0.313mg 0%
Lysine 0.862mg 0.277mg 0%
Methionine 0.37mg 0.087mg 0%
Phenylalanine 0.957mg 0.171mg 0%
Valine 1.072mg 0.217mg 0%
Histidine 0.472mg 0.1mg 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% 5% 90%
Protein: 3.31 g
Fats: 0.88 g
Carbs: 4.79 g
Water: 90.13 g
Other: 0.89 g
Contains more ProteinProtein +452.6%
Contains more FatsFats +4690.9%
Contains more CarbsCarbs +502.9%
Contains more OtherOther +316.9%
Contains more WaterWater +1195%

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
66% 30% 4%
Saturated fat: Sat. Fat 0.548 g
Monounsaturated fat: Mono. Fat 0.254 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +2863.4%
Contains more Poly. FatPolyunsaturated fat +86960.6%
Contains less Sat. FatSaturated fat -85%

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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. Buttermilk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170874/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.