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  6. Flax seeds vs. Cheese

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, Calcium, and Vitamin A.
  • Daily need coverage for Vitamin B1 from 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
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%
Cheese
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
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% 75% 14% 18% 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 +∞%

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
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
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
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

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 Cheese
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Cheese Opinion
Calories 534kcal 404kcal Flax seeds
Protein 18.29g 22.87g Cheese
Fats 42.16g 33.31g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 3.09g Cheese
Carbs 28.88g 3.09g Flax seeds
Cholesterol 0mg 99mg Flax seeds
Vitamin D 0IU 24IU Cheese
Magnesium 392mg 27mg Flax seeds
Calcium 255mg 710mg Cheese
Potassium 813mg 76mg Flax seeds
Iron 5.73mg 0.14mg Flax seeds
Sugar 1.55g 0.48g Cheese
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.03mg Flax seeds
Zinc 4.34mg 3.64mg Flax seeds
Phosphorus 642mg 455mg Flax seeds
Sodium 30mg 653mg Flax seeds
Vitamin A 0IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0.31mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 2.482mg 0.027mg Flax seeds
Selenium 25.4µg 28.5µg Cheese
Vitamin B1 1.644mg 0.029mg Flax seeds
Vitamin B2 0.161mg 0.428mg Cheese
Vitamin B3 3.08mg 0.059mg Flax seeds
Vitamin B5 0.985mg 0.41mg Flax seeds
Vitamin B6 0.473mg 0.066mg Flax seeds
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 4.3µg 2.4µg Flax seeds
Folate 87µg 27µg Flax seeds
Trans Fat 0.917g Flax seeds
Choline 78.7mg 16.5mg Flax seeds
Saturated Fat 3.663g 18.867g Flax seeds
Monounsaturated Fat 7.527g 9.246g Cheese
Polyunsaturated fat 28.73g 1.421g Flax seeds
Tryptophan 0.297mg 0.547mg Cheese
Threonine 0.766mg 1.044mg Cheese
Isoleucine 0.896mg 1.206mg Cheese
Leucine 1.235mg 1.939mg Cheese
Lysine 0.862mg 1.025mg Cheese
Methionine 0.37mg 0.547mg Cheese
Phenylalanine 0.957mg 1.074mg Cheese
Valine 1.072mg 1.404mg Cheese
Histidine 0.472mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g 0.007g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Cheese
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
33%
Cheese
Minerals Daily Need Coverage Score
191%
Flax seeds
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 99mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 623mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 15.204g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Cheese
Cheese is lower in Sugar (difference - 1.07g)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1)
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. 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.