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Flax seeds vs. Cheese — In-Depth Nutrition Comparison

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How are flax seeds and cheese different?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, and iron; however, cheese is richer in vitamin B12 and calcium.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Flax seeds have less saturated fat.

Seeds, flaxseed and Cheese, cheddar are the varieties used in this article.

Infographic

Flax seeds vs Cheese 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%
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +1351.9%
Contains more PotassiumPotassium +969.7%
Contains more IronIron +3992.9%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +19.2%
Contains more PhosphorusPhosphorus +41.1%
Contains less SodiumSodium -95.4%
Contains more ManganeseManganese +9092.6%
Contains more CalciumCalcium +178.4%
Contains more SeleniumSelenium +12.2%

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%
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B3Vitamin B3 +5120.3%
Contains more Vitamin B5Vitamin B5 +140.2%
Contains more Vitamin B6Vitamin B6 +616.7%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +222.2%
Contains more CholineCholine +377%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +129%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +165.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Flax seeds Cheese DV% diff.
Polyunsaturated fat 28.73g 1.421g 182%
Vitamin B1 1.644mg 0.029mg 135%
Copper 1.22mg 0.03mg 132%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.027mg 107%
Magnesium 392mg 27mg 87%
Iron 5.73mg 0.14mg 70%
Saturated fat 3.663g 18.867g 69%
Calcium 255mg 710mg 46%
Vitamin B12 0µg 1.1µg 46%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Vitamin B6 0.473mg 0.066mg 31%
Phosphorus 642mg 455mg 27%
Sodium 30mg 653mg 27%
Potassium 813mg 76mg 22%
Vitamin B2 0.161mg 0.428mg 21%
Vitamin B3 3.08mg 0.059mg 19%
Folate 87µg 27µg 15%
Fats 42.16g 33.31g 14%
Vitamin B5 0.985mg 0.41mg 12%
Choline 78.7mg 16.5mg 11%
Protein 18.29g 22.87g 9%
Carbs 28.88g 3.09g 9%
Calories 534kcal 404kcal 7%
Selenium 25.4µg 28.5µg 6%
Zinc 4.34mg 3.64mg 6%
Monounsaturated fat 7.527g 9.246g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin E 0.31mg 0.71mg 3%
Vitamin D 0IU 24IU 3%
Vitamin K 4.3µg 2.4µg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 3.09g N/A
Sugar 1.55g 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.297mg 0.547mg 0%
Threonine 0.766mg 1.044mg 0%
Isoleucine 0.896mg 1.206mg 0%
Leucine 1.235mg 1.939mg 0%
Lysine 0.862mg 1.025mg 0%
Methionine 0.37mg 0.547mg 0%
Phenylalanine 0.957mg 1.074mg 0%
Valine 1.072mg 1.404mg 0%
Histidine 0.472mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more FatsFats +26.6%
Contains more CarbsCarbs +834.6%
Contains more ProteinProtein +25%
Contains more WaterWater +431.9%
~equal in Other ~3.71g

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
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -80.6%
Contains more Poly. FatPolyunsaturated fat +1921.8%
Contains more Mono. FatMonounsaturated fat +22.8%

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
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +53.8%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Maltose ~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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.