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  6. Flax seeds vs. Candy bar

Flax seeds vs. Candy bar — In-Depth Nutrition Comparison

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What are the differences between flax seeds and candy bar?

  • Flax seeds are higher in vitamin B1, fiber, magnesium, iron, manganese, copper, phosphorus, and selenium, yet candy bar is higher in vitamin B6 and vitamin B3.
  • Candy bar's daily need coverage for vitamin B6 is 11733% more.
  • Flax seeds have 16 times more vitamin B1 than candy bar. While flax seeds have 1.644mg of vitamin B1, candy bar has only 0.1mg.

We used Seeds, flaxseed and Candies, peanut bar types in this article.

Infographic

Flax seeds vs Candy bar 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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more MagnesiumMagnesium +256.4%
Contains more CalciumCalcium +226.9%
Contains more PotassiumPotassium +99.8%
Contains more IronIron +490.7%
Contains more CopperCopper +57.6%
Contains more PhosphorusPhosphorus +108.4%
Contains less SodiumSodium -80.8%
Contains more ManganeseManganese +99.7%
Contains more SeleniumSelenium +440.4%
~equal in Zinc ~3.94mg

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% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1544%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +16%
Contains more CholineCholine +167.7%
Contains more Vitamin EVitamin E +1222.6%
Contains more Vitamin B3Vitamin B3 +157.2%
Contains more Vitamin B6Vitamin B6 +32246.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Candy bar DV% diff.
Vitamin B6 0.473mg 153mg 11733%
Vitamin B1 1.644mg 0.1mg 129%
Polyunsaturated fat 28.73g 10.65g 121%
Fiber 27.3g 4.1g 93%
Magnesium 392mg 110mg 67%
Iron 5.73mg 0.97mg 60%
Manganese 2.482mg 1.243mg 54%
Copper 1.22mg 0.774mg 50%
Phosphorus 642mg 308mg 48%
Selenium 25.4µg 4.7µg 38%
Vitamin B3 3.08mg 7.922mg 30%
Vitamin E 0.31mg 4.1mg 25%
Monounsaturated fat 7.527g 16.721g 23%
Calcium 255mg 78mg 18%
Fats 42.16g 33.7g 13%
Potassium 813mg 407mg 12%
Choline 78.7mg 29.4mg 9%
Protein 18.29g 15.5g 6%
Carbs 28.88g 47.4g 6%
Sodium 30mg 156mg 5%
Saturated fat 3.663g 4.678g 5%
Zinc 4.34mg 3.94mg 4%
Vitamin K 4.3µg 0µg 4%
Folate 87µg 75µg 3%
Vitamin B5 0.985mg 0.83mg 3%
Vitamin B2 0.161mg 0.14mg 2%
Calories 534kcal 522kcal 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 43.3g N/A
Sugar 1.55g 42.22g N/A
Tryptophan 0.297mg 0.149mg 0%
Threonine 0.766mg 0.52mg 0%
Isoleucine 0.896mg 0.534mg 0%
Leucine 1.235mg 0.986mg 0%
Lysine 0.862mg 0.545mg 0%
Methionine 0.37mg 0.185mg 0%
Phenylalanine 0.957mg 0.787mg 0%
Valine 1.072mg 0.638mg 0%
Histidine 0.472mg 0.385mg 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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more ProteinProtein +18%
Contains more FatsFats +25.1%
Contains more WaterWater +335%
Contains more OtherOther +106.1%
Contains more CarbsCarbs +64.1%

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -21.7%
Contains more Poly. FatPolyunsaturated fat +169.8%
Contains more Mono. FatMonounsaturated fat +122.1%

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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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.