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  6. Flax seeds vs. Brunost

Flax seeds vs. Brunost — In-Depth Nutrition Comparison

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Differences between flax seeds and brunost

  • Flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, and iron; however, brunost is richer in vitamin B12, vitamin B2, and vitamin B5.
  • Flax seeds' daily need coverage for copper is 127% higher.
  • Flax seeds have less saturated fat.

The food types used in this comparison are Seeds, flaxseed and Cheese, gjetost.

Infographic

Flax seeds vs Brunost 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 50% 120% 124% 20% 27% 31% 190% 78% 5.2% 79%
Contains more MagnesiumMagnesium +460%
Contains more IronIron +1001.9%
Contains more CopperCopper +1425%
Contains more ZincZinc +280.7%
Contains more PhosphorusPhosphorus +44.6%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +6105%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +56.9%
Contains more PotassiumPotassium +73.3%

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% 111% 0% 0% 79% 319% 15% 201% 63% 303% 0% 3.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +421.9%
Contains more Vitamin B3Vitamin B3 +278.8%
Contains more Vitamin B6Vitamin B6 +74.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1640%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +758.4%
Contains more Vitamin B5Vitamin B5 +240.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Flax seeds Brunost DV% diff.
Polyunsaturated fat 28.73g 0.938g 185%
Copper 1.22mg 0.08mg 127%
Vitamin B1 1.644mg 0.315mg 111%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.04mg 106%
Vitamin B12 0µg 2.42µg 101%
Vitamin B2 0.161mg 1.382mg 94%
Magnesium 392mg 70mg 77%
Saturated fat 3.663g 19.16g 70%
Iron 5.73mg 0.52mg 65%
Vitamin B5 0.985mg 3.351mg 47%
Vitamin A 0µg 334µg 37%
Cholesterol 0mg 94mg 31%
Zinc 4.34mg 1.14mg 29%
Phosphorus 642mg 444mg 28%
Sodium 30mg 600mg 25%
Folate 87µg 5µg 21%
Selenium 25.4µg 14.5µg 20%
Fats 42.16g 29.51g 19%
Potassium 813mg 1409mg 18%
Protein 18.29g 9.65g 17%
Vitamin B6 0.473mg 0.271mg 16%
Calcium 255mg 400mg 15%
Choline 78.7mg 14%
Vitamin B3 3.08mg 0.813mg 14%
Carbs 28.88g 42.65g 5%
Vitamin K 4.3µg 4%
Calories 534kcal 466kcal 3%
Vitamin E 0.31mg 2%
Monounsaturated fat 7.527g 7.879g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 42.65g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.135mg 0%
Threonine 0.766mg 0.393mg 0%
Isoleucine 0.896mg 0.519mg 0%
Leucine 1.235mg 0.992mg 0%
Lysine 0.862mg 0.814mg 0%
Methionine 0.37mg 0.318mg 0%
Phenylalanine 0.957mg 0.54mg 0%
Valine 1.072mg 0.765mg 0%
Histidine 0.472mg 0.293mg 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
10% 30% 43% 13% 5%
Protein: 9.65 g
Fats: 29.51 g
Carbs: 42.65 g
Water: 13.44 g
Other: 4.75 g
Contains more ProteinProtein +89.5%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +47.7%
Contains more WaterWater +93.1%
Contains more OtherOther +28%

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
68% 28% 3%
Saturated fat: Sat. Fat 19.16 g
Monounsaturated fat: Mono. Fat 7.879 g
Polyunsaturated fat: Poly. Fat 0.938 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +2962.9%
~equal in Monounsaturated fat ~7.879g

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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. Brunost - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171240/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.