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Flax seeds vs. Chard raw — In-Depth Nutrition Comparison

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What are the differences between flax seeds and chard raw?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, phosphorus, magnesium, iron, and selenium, yet chard raw is higher in vitamin K and vitamin A.
  • Chard raw's daily need coverage for vitamin K is 688% more.
  • Flax seeds have 41 times more vitamin B1 than chard raw. While flax seeds have 1.644mg of vitamin B1, chard raw has only 0.04mg.

We used Seeds, flaxseed and Chard, swiss, raw types in this article.

Infographic

Flax seeds vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +114.5%
Contains more IronIron +218.3%
Contains more CopperCopper +581.6%
Contains more ZincZinc +1105.6%
Contains more PhosphorusPhosphorus +1295.7%
Contains less SodiumSodium -85.9%
Contains more ManganeseManganese +578.1%
Contains more SeleniumSelenium +2722.2%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +472.7%
Contains more Vitamin B6Vitamin B6 +377.8%
Contains more FolateFolate +521.4%
Contains more CholineCholine +337.2%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +509.7%
Contains more Vitamin KVitamin K +19202.3%
~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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +916.1%
Contains more FatsFats +20980%
Contains more CarbsCarbs +672.2%
Contains more OtherOther +131.9%
Contains more WaterWater +1231.3%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +18717.5%
Contains more Poly. FatPolyunsaturated fat +40942.9%
Contains less Sat. FatSaturated fat -99.2%

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 Chard raw
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar 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 Chard raw DV% diff.
Vitamin K 4.3µg 830µg 688%
Polyunsaturated fat 28.73g 0.07g 191%
Vitamin B1 1.644mg 0.04mg 134%
Copper 1.22mg 0.179mg 116%
Fiber 27.3g 1.6g 103%
Manganese 2.482mg 0.366mg 92%
Phosphorus 642mg 46mg 85%
Magnesium 392mg 81mg 74%
Fats 42.16g 0.2g 65%
Iron 5.73mg 1.8mg 49%
Selenium 25.4µg 0.9µg 45%
Zinc 4.34mg 0.36mg 36%
Vitamin A 0µg 306µg 34%
Vitamin C 0.6mg 30mg 33%
Protein 18.29g 1.8g 33%
Vitamin B6 0.473mg 0.099mg 29%
Calories 534kcal 19kcal 26%
Calcium 255mg 51mg 20%
Monounsaturated fat 7.527g 0.04g 19%
Folate 87µg 14µg 18%
Saturated fat 3.663g 0.03g 17%
Vitamin B3 3.08mg 0.4mg 17%
Vitamin B5 0.985mg 0.172mg 16%
Potassium 813mg 379mg 13%
Choline 78.7mg 18mg 11%
Vitamin E 0.31mg 1.89mg 11%
Carbs 28.88g 3.74g 8%
Sodium 30mg 213mg 8%
Vitamin B2 0.161mg 0.09mg 5%
Net carbs 1.58g 2.14g N/A
Sugar 1.55g 1.1g N/A
Tryptophan 0.297mg 0.017mg 0%
Threonine 0.766mg 0.083mg 0%
Isoleucine 0.896mg 0.147mg 0%
Leucine 1.235mg 0.13mg 0%
Lysine 0.862mg 0.099mg 0%
Methionine 0.37mg 0.019mg 0%
Phenylalanine 0.957mg 0.11mg 0%
Valine 1.072mg 0.11mg 0%
Histidine 0.472mg 0.036mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
191%
Flax seeds
34%
Chard raw

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 183mg)
Which food is lower in Sugar?
Chard raw
Chard raw is lower in Sugar (difference - 0.45g)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 3.633g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Chard raw
Chard raw 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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.