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Flax seeds vs. Carrot — In-Depth Nutrition Comparison

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The main differences between flax seeds and carrots

  • Flax seeds have more vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc; however, carrots have more vitamin A.
  • Daily need coverage for vitamin A for carrots is 334% higher.
  • Carrots have 254 times less selenium than flax seeds. Flax seeds have 25.4µg of selenium, while carrots have 0.1µg.

Food types used in this article are Seeds, flaxseed and Carrots, raw.

Infographic

Flax seeds vs Carrot infographic
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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%
Carrot
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 9.9% 28% 11% 15% 6.5% 15% 9% 19% 0.55%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +154.1%
Contains more IronIron +1810%
Contains more CopperCopper +2611.1%
Contains more ZincZinc +1708.3%
Contains more PhosphorusPhosphorus +1734.3%
Contains less SodiumSodium -56.5%
Contains more ManganeseManganese +1635.7%
Contains more SeleniumSelenium +25300%

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%
Carrot
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 20% 278% 13% 0% 17% 13% 18% 16% 32% 0% 33% 14% 4.8%
Contains more Vitamin B1Vitamin B1 +2390.9%
Contains more Vitamin B2Vitamin B2 +177.6%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B5Vitamin B5 +260.8%
Contains more Vitamin B6Vitamin B6 +242.8%
Contains more FolateFolate +357.9%
Contains more CholineCholine +794.3%
Contains more Vitamin CVitamin C +883.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.9%
Contains more Vitamin KVitamin K +207%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Carrot
1
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 g
Contains more ProteinProtein +1866.7%
Contains more FatsFats +17466.7%
Contains more CarbsCarbs +201.5%
Contains more OtherOther +286.5%
Contains more WaterWater +1168.5%

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
Carrot
1
22% 8% 70%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.117 g
Contains more Mono. FatMonounsaturated fat +53664.3%
Contains more Poly. FatPolyunsaturated fat +24455.6%
Contains less Sat. FatSaturated fat -99%

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
Carrot
4
23% 58% 10% 9%
Starch: 1.43 g
Sucrose: 3.59 g
Glucose: 0.59 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +212.2%
Contains more GlucoseGlucose +47.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Carrot
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Carrot DV% diff.
Polyunsaturated fat 28.73g 0.117g 191%
Vitamin B1 1.644mg 0.066mg 132%
Copper 1.22mg 0.045mg 131%
Manganese 2.482mg 0.143mg 102%
Fiber 27.3g 2.8g 98%
Vitamin A 0µg 835µg 93%
Magnesium 392mg 12mg 90%
Phosphorus 642mg 35mg 87%
Iron 5.73mg 0.3mg 68%
Fats 42.16g 0.24g 64%
Selenium 25.4µg 0.1µg 46%
Zinc 4.34mg 0.24mg 37%
Protein 18.29g 0.93g 35%
Vitamin B6 0.473mg 0.138mg 26%
Calories 534kcal 41kcal 25%
Calcium 255mg 33mg 22%
Monounsaturated fat 7.527g 0.014g 19%
Folate 87µg 19µg 17%
Saturated fat 3.663g 0.037g 16%
Potassium 813mg 320mg 15%
Vitamin B5 0.985mg 0.273mg 14%
Vitamin B3 3.08mg 0.983mg 13%
Choline 78.7mg 8.8mg 13%
Vitamin B2 0.161mg 0.058mg 8%
Vitamin K 4.3µg 13.2µg 7%
Carbs 28.88g 9.58g 6%
Vitamin C 0.6mg 5.9mg 6%
Vitamin E 0.31mg 0.66mg 2%
Sodium 30mg 69mg 2%
Fructose 0g 0.55g 1%
Starch 1.43g 1%
Net carbs 1.58g 6.78g N/A
Sugar 1.55g 4.74g N/A
Tryptophan 0.297mg 0.012mg 0%
Threonine 0.766mg 0.191mg 0%
Isoleucine 0.896mg 0.077mg 0%
Leucine 1.235mg 0.102mg 0%
Lysine 0.862mg 0.101mg 0%
Methionine 0.37mg 0.02mg 0%
Phenylalanine 0.957mg 0.061mg 0%
Valine 1.072mg 0.069mg 0%
Histidine 0.472mg 0.04mg 0%
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Carrot
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
35%
Carrot
Minerals Daily Need Coverage Score
191%
Flax seeds
12%
Carrot

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.19g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 39mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Carrot
Carrot is lower in Saturated fat (difference - 3.626g)
Which food is lower in glycemic index?
Carrot
Carrot is lower in glycemic index (difference - 39)
Which food is cheaper?
Carrot
Carrot is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.