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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 for 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
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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% 98% 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

All nutrients comparison - raw data values

Nutrient Flax seeds Roquefort DV% diff.
Polyunsaturated fat 28.73g 1.32g 183%
Vitamin B1 1.644mg 0.04mg 134%
Copper 1.22mg 0.034mg 132%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.03mg 107%
Magnesium 392mg 30mg 86%
Sodium 30mg 1809mg 77%
Saturated fat 3.663g 19.263g 71%
Iron 5.73mg 0.56mg 65%
Calcium 255mg 662mg 41%
Phosphorus 642mg 392mg 36%
Vitamin B2 0.161mg 0.586mg 33%
Vitamin A 0µg 294µg 33%
Cholesterol 0mg 90mg 30%
Vitamin B12 0µg 0.64µg 27%
Vitamin B6 0.473mg 0.124mg 27%
Zinc 4.34mg 2.08mg 21%
Potassium 813mg 91mg 21%
Selenium 25.4µg 14.5µg 20%
Fats 42.16g 30.64g 18%
Vitamin B3 3.08mg 0.734mg 15%
Vitamin B5 0.985mg 1.731mg 15%
Choline 78.7mg 14%
Folate 87µg 49µg 10%
Carbs 28.88g 2g 9%
Calories 534kcal 369kcal 8%
Protein 18.29g 21.54g 7%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Monounsaturated fat 7.527g 8.474g 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 2g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.303mg 0%
Threonine 0.766mg 0.965mg 0%
Isoleucine 0.896mg 1.217mg 0%
Leucine 1.235mg 2.114mg 0%
Lysine 0.862mg 1.848mg 0%
Methionine 0.37mg 0.558mg 0%
Phenylalanine 0.957mg 1.023mg 0%
Valine 1.072mg 1.614mg 0%
Histidine 0.472mg 0.602mg 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
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%

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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. 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.