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  6. Flax seeds vs. Cream cheese

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

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What are the differences between flax seeds and cream cheese?

  • Flax seeds are richer than cream cheese in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 135% more.
  • The amount of saturated fat in flax seeds is lower.

We used Seeds, flaxseed and Cheese, cream types in this article.

Infographic

Flax seeds vs Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +162.9%
Contains more PotassiumPotassium +515.9%
Contains more IronIron +5109.1%
Contains more CopperCopper +6677.8%
Contains more ZincZinc +768%
Contains more PhosphorusPhosphorus +500%
Contains less SodiumSodium -90.4%
Contains more ManganeseManganese +22463.6%
Contains more SeleniumSelenium +195.3%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +7047.8%
Contains more Vitamin B3Vitamin B3 +3284.6%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B6Vitamin B6 +744.6%
Contains more Vitamin KVitamin K +104.8%
Contains more FolateFolate +866.7%
Contains more CholineCholine +189.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +177.4%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more ProteinProtein +197.4%
Contains more FatsFats +22.4%
Contains more CarbsCarbs +423.2%
Contains more OtherOther +192.1%
Contains more WaterWater +656%

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Poly. FatPolyunsaturated fat +1837.3%
Contains more Mono. FatMonounsaturated fat +18.3%

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
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~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 Cream cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Cream cheese DV% diff.
Polyunsaturated fat 28.73g 1.483g 182%
Vitamin B1 1.644mg 0.023mg 135%
Copper 1.22mg 0.018mg 134%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.011mg 107%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 107mg 76%
Saturated fat 3.663g 20.213g 75%
Iron 5.73mg 0.11mg 70%
Zinc 4.34mg 0.5mg 35%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Vitamin B6 0.473mg 0.056mg 32%
Selenium 25.4µg 8.6µg 31%
Protein 18.29g 6.15g 24%
Folate 87µg 9µg 20%
Potassium 813mg 132mg 20%
Vitamin B3 3.08mg 0.091mg 19%
Calcium 255mg 97mg 16%
Sodium 30mg 314mg 12%
Fats 42.16g 34.44g 12%
Vitamin B12 0µg 0.22µg 9%
Choline 78.7mg 27.2mg 9%
Calories 534kcal 350kcal 9%
Vitamin B5 0.985mg 0.517mg 9%
Carbs 28.88g 5.52g 8%
Vitamin B2 0.161mg 0.23mg 5%
Vitamin E 0.31mg 0.86mg 4%
Monounsaturated fat 7.527g 8.907g 3%
Vitamin K 4.3µg 2.1µg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 5.52g N/A
Sugar 1.55g 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.297mg 0.069mg 0%
Threonine 0.766mg 0.233mg 0%
Isoleucine 0.896mg 0.324mg 0%
Leucine 1.235mg 0.657mg 0%
Lysine 0.862mg 0.567mg 0%
Methionine 0.37mg 0.191mg 0%
Phenylalanine 0.957mg 0.291mg 0%
Valine 1.072mg 0.395mg 0%
Histidine 0.472mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Cream 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
21%
Cream cheese
Minerals Daily Need Coverage Score
191%
Flax seeds
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.21g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 284mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 16.55g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.