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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% 67% 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

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

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

All nutrients comparison - raw data values

Nutrient Flax seeds Brunost Opinion
Calories 534kcal 466kcal Flax seeds
Protein 18.29g 9.65g Flax seeds
Fats 42.16g 29.51g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 42.65g Brunost
Carbs 28.88g 42.65g Brunost
Cholesterol 0mg 94mg Flax seeds
Magnesium 392mg 70mg Flax seeds
Calcium 255mg 400mg Brunost
Potassium 813mg 1409mg Brunost
Iron 5.73mg 0.52mg Flax seeds
Sugar 1.55g Brunost
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.08mg Flax seeds
Zinc 4.34mg 1.14mg Flax seeds
Phosphorus 642mg 444mg Flax seeds
Sodium 30mg 600mg Flax seeds
Vitamin A 0IU 1113IU Brunost
Vitamin A RAE 0µg 334µg Brunost
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.04mg Flax seeds
Selenium 25.4µg 14.5µg Flax seeds
Vitamin B1 1.644mg 0.315mg Flax seeds
Vitamin B2 0.161mg 1.382mg Brunost
Vitamin B3 3.08mg 0.813mg Flax seeds
Vitamin B5 0.985mg 3.351mg Brunost
Vitamin B6 0.473mg 0.271mg Flax seeds
Vitamin B12 0µg 2.42µg Brunost
Vitamin K 4.3µg Flax seeds
Folate 87µg 5µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 19.16g Flax seeds
Monounsaturated Fat 7.527g 7.879g Brunost
Polyunsaturated fat 28.73g 0.938g Flax seeds
Tryptophan 0.297mg 0.135mg Flax seeds
Threonine 0.766mg 0.393mg Flax seeds
Isoleucine 0.896mg 0.519mg Flax seeds
Leucine 1.235mg 0.992mg Flax seeds
Lysine 0.862mg 0.814mg Flax seeds
Methionine 0.37mg 0.318mg Flax seeds
Phenylalanine 0.957mg 0.54mg Flax seeds
Valine 1.072mg 0.765mg Flax seeds
Histidine 0.472mg 0.293mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Brunost
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
81%
Brunost
Minerals Daily Need Coverage Score
191%
Flax seeds
72%
Brunost

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 94mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 570mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 15.497g)
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 Sugar?
Brunost
Brunost is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Brunost
Brunost is lower in glycemic index (difference - 27)
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. 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.