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  6. Flax seeds vs. Roquefort

Flax seeds vs. Roquefort — In-Depth Nutrition Comparison

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How are Flax seeds and Roquefort different?

  • Flax seeds are higher in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Iron, and Phosphorus, however, Roquefort is richer in Calcium.
  • Daily need coverage for Vitamin B1 from Flax seeds is 134% higher.
  • Flax seeds have less Saturated Fat.

Seeds, flaxseed and Cheese, roquefort are the varieties used in this article.

Infographic

Flax seeds vs Roquefort 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 21% 199% 8% 21% 11% 57% 168% 236% 3.9% 79%
Contains more MagnesiumMagnesium +1206.7%
Contains more PotassiumPotassium +793.4%
Contains more IronIron +923.2%
Contains more CopperCopper +3488.2%
Contains more ZincZinc +108.7%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +8173.3%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +159.6%

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% 63% 0% 0% 10% 135% 14% 104% 29% 80% 0% 37% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B6Vitamin B6 +281.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +77.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +264%
Contains more Vitamin B5Vitamin B5 +75.7%
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
22% 31% 2% 39% 6%
Protein: 21.54 g
Fats: 30.64 g
Carbs: 2 g
Water: 39.38 g
Other: 6.44 g
Contains more FatsFats +37.6%
Contains more CarbsCarbs +1344%
Contains more ProteinProtein +17.8%
Contains more WaterWater +465.8%
Contains more OtherOther +73.6%

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 19.263 g
Monounsaturated Fat: Mono. Fat 8.474 g
Polyunsaturated fat: Poly. Fat 1.32 g
Contains less Sat. FatSaturated Fat -81%
Contains more Poly. FatPolyunsaturated fat +2076.5%
Contains more Mono. FatMonounsaturated Fat +12.6%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Roquefort Opinion
Calories 534kcal 369kcal Flax seeds
Protein 18.29g 21.54g Roquefort
Fats 42.16g 30.64g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 2g Roquefort
Carbs 28.88g 2g Flax seeds
Cholesterol 0mg 90mg Flax seeds
Magnesium 392mg 30mg Flax seeds
Calcium 255mg 662mg Roquefort
Potassium 813mg 91mg Flax seeds
Iron 5.73mg 0.56mg Flax seeds
Sugar 1.55g Roquefort
Fiber 27.3g 0g Flax seeds
Copper 1.22mg 0.034mg Flax seeds
Zinc 4.34mg 2.08mg Flax seeds
Phosphorus 642mg 392mg Flax seeds
Sodium 30mg 1809mg Flax seeds
Vitamin A 0IU 1047IU Roquefort
Vitamin A 0µg 294µg Roquefort
Vitamin E 0.31mg Flax seeds
Manganese 2.482mg 0.03mg Flax seeds
Selenium 25.4µg 14.5µg Flax seeds
Vitamin B1 1.644mg 0.04mg Flax seeds
Vitamin B2 0.161mg 0.586mg Roquefort
Vitamin B3 3.08mg 0.734mg Flax seeds
Vitamin B5 0.985mg 1.731mg Roquefort
Vitamin B6 0.473mg 0.124mg Flax seeds
Vitamin B12 0µg 0.64µg Roquefort
Vitamin K 4.3µg Flax seeds
Folate 87µg 49µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 19.263g Flax seeds
Monounsaturated Fat 7.527g 8.474g Roquefort
Polyunsaturated fat 28.73g 1.32g Flax seeds
Tryptophan 0.297mg 0.303mg Roquefort
Threonine 0.766mg 0.965mg Roquefort
Isoleucine 0.896mg 1.217mg Roquefort
Leucine 1.235mg 2.114mg Roquefort
Lysine 0.862mg 1.848mg Roquefort
Methionine 0.37mg 0.558mg Roquefort
Phenylalanine 0.957mg 1.023mg Roquefort
Valine 1.072mg 1.614mg Roquefort
Histidine 0.472mg 0.602mg Roquefort
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 Roquefort
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
36%
Roquefort
Minerals Daily Need Coverage Score
191%
Flax seeds
80%
Roquefort

Comparison summary

Which food is lower in Sugar?
Roquefort
Roquefort is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Roquefort
Roquefort is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 90mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1779mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 15.6g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.6)
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

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. Roquefort - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171250/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.