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  6. Flax seeds vs. Cheese sandwich

Flax seeds vs. Cheese sandwich — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and cheese sandwich

  • Flax seeds have more copper, vitamin B1, fiber, magnesium, manganese, iron, phosphorus, and zinc, while cheese sandwich has more vitamin B2.
  • Flax seeds cover your daily need for copper, 118% more than cheese sandwich.
  • Flax seeds contain 9 times more fiber than cheese sandwich. While flax seeds contain 27.3g of fiber, cheese sandwich contains only 3.1g.
  • The amount of sodium in flax seeds is lower.

These are the specific foods used in this comparison Seeds, flaxseed and Crackers, wheat, sandwich, with cheese filling.

Infographic

Flax seeds vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +625.9%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +165.7%
Contains more IronIron +118.7%
Contains more CopperCopper +662.5%
Contains more ZincZinc +398.9%
Contains more PhosphorusPhosphorus +68.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +129.2%
~equal in Selenium ~24.3µg

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +359.2%
Contains more Vitamin B5Vitamin B5 +58.4%
Contains more Vitamin B6Vitamin B6 +81.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +35.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +150%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +165.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~3.185mg

All nutrients comparison - raw data values

Nutrient Flax seeds Cheese sandwich DV% diff.
Polyunsaturated fat 28.73g 9.166g 130%
Copper 1.22mg 0.16mg 118%
Vitamin B1 1.644mg 0.358mg 107%
Fiber 27.3g 3.1g 97%
Magnesium 392mg 54mg 80%
Manganese 2.482mg 1.083mg 61%
Iron 5.73mg 2.62mg 39%
Phosphorus 642mg 382mg 37%
Sodium 30mg 839mg 35%
Zinc 4.34mg 0.87mg 32%
Fats 42.16g 25g 26%
Vitamin B2 0.161mg 0.427mg 20%
Protein 18.29g 9.8g 17%
Vitamin B6 0.473mg 0.261mg 16%
Potassium 813mg 306mg 15%
Choline 78.7mg 14%
Carbs 28.88g 58.2g 10%
Vitamin B5 0.985mg 0.622mg 7%
Monounsaturated fat 7.527g 10.351g 7%
Folate 87µg 64µg 6%
Vitamin B12 0µg 0.12µg 5%
Calcium 255mg 204mg 5%
Vitamin K 4.3µg 4%
Saturated fat 3.663g 4.129g 2%
Calories 534kcal 497kcal 2%
Selenium 25.4µg 24.3µg 2%
Vitamin E 0.31mg 2%
Vitamin A 0µg 21µg 2%
Cholesterol 0mg 7mg 2%
Vitamin B3 3.08mg 3.185mg 1%
Vitamin C 0.6mg 1.5mg 1%
Net carbs 1.58g 55.1g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.13mg 0%
Threonine 0.766mg 0.298mg 0%
Isoleucine 0.896mg 0.383mg 0%
Leucine 1.235mg 0.698mg 0%
Lysine 0.862mg 0.344mg 0%
Methionine 0.37mg 0.167mg 0%
Phenylalanine 0.957mg 0.472mg 0%
Valine 1.072mg 0.438mg 0%
Histidine 0.472mg 0.219mg 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% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +86.6%
Contains more FatsFats +68.6%
Contains more WaterWater +117.5%
Contains more CarbsCarbs +101.5%
~equal in Other ~3.8g

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -11.3%
Contains more Poly. FatPolyunsaturated fat +213.4%
Contains more Mono. FatMonounsaturated fat +37.5%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.