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  6. Flax seeds vs. Blue cheese

Flax seeds vs. Blue cheese — In-Depth Nutrition Comparison

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The main differences between flax seeds and blue cheese

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, iron, and phosphorus; however, blue cheese has more vitamin B12.
  • Daily need coverage for vitamin B1 for flax seeds is 135% higher.
  • Flax seeds are lower in saturated fat.

Food types used in this article are Seeds, flaxseed and Cheese, blue.

Infographic

Flax seeds vs Blue 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1604.3%
Contains more PotassiumPotassium +217.6%
Contains more IronIron +1748.4%
Contains more CopperCopper +2950%
Contains more ZincZinc +63.2%
Contains more PhosphorusPhosphorus +65.9%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +27477.8%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +107.1%

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 0% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +24%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B3Vitamin B3 +203.1%
Contains more Vitamin B6Vitamin B6 +184.9%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +141.7%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B5Vitamin B5 +75.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Flax seeds Blue cheese DV% diff.
Polyunsaturated fat 28.73g 0.8g 186%
Vitamin B1 1.644mg 0.029mg 135%
Copper 1.22mg 0.04mg 131%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.009mg 108%
Magnesium 392mg 23mg 88%
Saturated fat 3.663g 18.669g 68%
Iron 5.73mg 0.31mg 68%
Vitamin B12 0µg 1.22µg 51%
Sodium 30mg 1146mg 49%
Phosphorus 642mg 387mg 36%
Calcium 255mg 528mg 27%
Cholesterol 0mg 75mg 25%
Vitamin B6 0.473mg 0.166mg 24%
Vitamin A 0µg 198µg 22%
Fats 42.16g 28.74g 21%
Selenium 25.4µg 14.5µg 20%
Vitamin B2 0.161mg 0.382mg 17%
Potassium 813mg 256mg 16%
Zinc 4.34mg 2.66mg 15%
Vitamin B5 0.985mg 1.729mg 15%
Folate 87µg 36µg 13%
Vitamin B3 3.08mg 1.016mg 13%
Choline 78.7mg 15.4mg 12%
Calories 534kcal 353kcal 9%
Carbs 28.88g 2.34g 9%
Protein 18.29g 21.4g 6%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 21IU 3%
Vitamin K 4.3µg 2.4µg 2%
Monounsaturated fat 7.527g 7.778g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 2.34g N/A
Sugar 1.55g 0.5g N/A
Vitamin E 0.31mg 0.25mg 0%
Tryptophan 0.297mg 0.312mg 0%
Threonine 0.766mg 0.785mg 0%
Isoleucine 0.896mg 1.124mg 0%
Leucine 1.235mg 1.919mg 0%
Lysine 0.862mg 1.852mg 0%
Methionine 0.37mg 0.584mg 0%
Phenylalanine 0.957mg 1.087mg 0%
Valine 1.072mg 1.556mg 0%
Histidine 0.472mg 0.758mg 0%
Omega-6 - Eicosadienoic acid 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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more FatsFats +46.7%
Contains more CarbsCarbs +1134.2%
Contains more ProteinProtein +17%
Contains more WaterWater +509.3%
Contains more OtherOther +37.7%

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -80.4%
Contains more Poly. FatPolyunsaturated fat +3491.3%
~equal in Monounsaturated fat ~7.778g

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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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.