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  6. Flax seeds vs. Cauliflower

Flax seeds vs. Cauliflower — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and cauliflower

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc; however, cauliflower is higher in vitamin C.
  • Flax seeds cover your daily vitamin B1 needs 133% more than cauliflower.
  • Cauliflower contains 42 times less selenium than flax seeds. Flax seeds contain 25.4µg of selenium, while cauliflower contains 0.6µg.

Food varieties used in this article are Seeds, flaxseed and Cauliflower, raw.

Infographic

Flax seeds vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +1059.1%
Contains more PotassiumPotassium +171.9%
Contains more IronIron +1264.3%
Contains more CopperCopper +3028.2%
Contains more ZincZinc +1507.4%
Contains more PhosphorusPhosphorus +1359.1%
Contains more ManganeseManganese +1501.3%
Contains more SeleniumSelenium +4133.3%
~equal in Sodium ~30mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +287.5%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +507.5%
Contains more Vitamin B5Vitamin B5 +47.7%
Contains more Vitamin B6Vitamin B6 +157.1%
Contains more FolateFolate +52.6%
Contains more CholineCholine +77.7%
Contains more Vitamin CVitamin C +7933.3%
Contains more Vitamin KVitamin K +260.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Cauliflower DV% diff.
Polyunsaturated fat 28.73g 0.031g 191%
Vitamin B1 1.644mg 0.05mg 133%
Copper 1.22mg 0.039mg 131%
Manganese 2.482mg 0.155mg 101%
Fiber 27.3g 2g 101%
Magnesium 392mg 15mg 90%
Phosphorus 642mg 44mg 85%
Iron 5.73mg 0.42mg 66%
Fats 42.16g 0.28g 64%
Vitamin C 0.6mg 48.2mg 53%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.27mg 37%
Protein 18.29g 1.92g 33%
Calories 534kcal 25kcal 25%
Calcium 255mg 22mg 23%
Vitamin B6 0.473mg 0.184mg 22%
Monounsaturated fat 7.527g 0.034g 19%
Saturated fat 3.663g 0.13g 16%
Vitamin B3 3.08mg 0.507mg 16%
Potassium 813mg 299mg 15%
Vitamin K 4.3µg 15.5µg 9%
Folate 87µg 57µg 8%
Carbs 28.88g 4.97g 8%
Vitamin B2 0.161mg 0.06mg 8%
Vitamin B5 0.985mg 0.667mg 6%
Choline 78.7mg 44.3mg 6%
Vitamin E 0.31mg 0.08mg 2%
Fructose 0g 0.97g 1%
Net carbs 1.58g 2.97g N/A
Sugar 1.55g 1.91g N/A
Sodium 30mg 30mg 0%
Tryptophan 0.297mg 0.02mg 0%
Threonine 0.766mg 0.076mg 0%
Isoleucine 0.896mg 0.071mg 0%
Leucine 1.235mg 0.106mg 0%
Lysine 0.862mg 0.217mg 0%
Methionine 0.37mg 0.02mg 0%
Phenylalanine 0.957mg 0.065mg 0%
Valine 1.072mg 0.125mg 0%
Histidine 0.472mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +852.6%
Contains more FatsFats +14957.1%
Contains more CarbsCarbs +481.1%
Contains more OtherOther +388.2%
Contains more WaterWater +1222.8%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +22038.2%
Contains more Poly. FatPolyunsaturated fat +92577.4%
Contains less Sat. FatSaturated fat -96.5%

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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +135%
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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.