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  6. Flax seeds vs. Cheesecake

Flax seeds vs. Cheesecake — In-Depth Nutrition Comparison

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What are the differences between flax seeds and cheesecake?

  • Flax seeds are richer than cheesecake in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 135% more.
  • Flax seeds have 68 times more fiber than cheesecake. While flax seeds have 27.3g of fiber, cheesecake has only 0.4g.

We used Seeds, flaxseed and Cheesecake commercially prepared types in this article.

Infographic

Flax seeds vs Cheesecake 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 7.9% 15% 7.9% 24% 6.7% 14% 40% 57% 18% 28%
Contains more MagnesiumMagnesium +3463.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +803.3%
Contains more IronIron +809.5%
Contains more CopperCopper +6000%
Contains more ZincZinc +751%
Contains more PhosphorusPhosphorus +590.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1672.9%
Contains more SeleniumSelenium +388.5%

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 1.3% 53% 11% 7.5% 7% 45% 3.7% 34% 12% 21% 11% 14% 25%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +5771.4%
Contains more Vitamin B3Vitamin B3 +1479.5%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +809.6%
Contains more FolateFolate +383.3%
Contains more CholineCholine +71.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +19.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~4.4µg

All nutrients comparison - raw data values

Nutrient Flax seeds Cheesecake DV% diff.
Polyunsaturated fat 28.73g 1.602g 181%
Vitamin B1 1.644mg 0.028mg 135%
Copper 1.22mg 0.02mg 133%
Fiber 27.3g 0.4g 108%
Manganese 2.482mg 0.14mg 102%
Magnesium 392mg 11mg 91%
Phosphorus 642mg 93mg 78%
Iron 5.73mg 0.63mg 64%
Selenium 25.4µg 5.2µg 37%
Zinc 4.34mg 0.51mg 35%
Vitamin B6 0.473mg 0.052mg 32%
Fats 42.16g 22.5g 30%
Saturated fat 3.663g 9.921g 28%
Protein 18.29g 5.5g 26%
Potassium 813mg 90mg 21%
Calcium 255mg 51mg 20%
Cholesterol 0mg 55mg 18%
Vitamin B3 3.08mg 0.195mg 18%
Sodium 30mg 438mg 18%
Vitamin A 0µg 159µg 18%
Folate 87µg 18µg 17%
Calories 534kcal 321kcal 11%
Vitamin B5 0.985mg 0.571mg 8%
Vitamin B12 0µg 0.17µg 7%
Choline 78.7mg 45.9mg 6%
Vitamin D 0µg 0.5µg 3%
Monounsaturated fat 7.527g 8.634g 3%
Vitamin B2 0.161mg 0.193mg 2%
Vitamin E 0.31mg 0.56mg 2%
Vitamin D 0IU 18IU 2%
Carbs 28.88g 25.5g 1%
Vitamin C 0.6mg 0.4mg 0%
Net carbs 1.58g 25.1g N/A
Sugar 1.55g 21.8g N/A
Vitamin K 4.3µg 4.4µg 0%
Tryptophan 0.297mg 0.064mg 0%
Threonine 0.766mg 0.222mg 0%
Isoleucine 0.896mg 0.281mg 0%
Leucine 1.235mg 0.464mg 0%
Lysine 0.862mg 0.372mg 0%
Methionine 0.37mg 0.136mg 0%
Phenylalanine 0.957mg 0.258mg 0%
Valine 1.072mg 0.314mg 0%
Histidine 0.472mg 0.133mg 0%
Omega-3 - DHA 0g 0.005g N/A
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
6% 23% 26% 46%
Protein: 5.5 g
Fats: 22.5 g
Carbs: 25.5 g
Water: 45.6 g
Other: 0.9 g
Contains more ProteinProtein +232.5%
Contains more FatsFats +87.4%
Contains more CarbsCarbs +13.3%
Contains more OtherOther +312.2%
Contains more WaterWater +555.2%

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
49% 43% 8%
Saturated fat: Sat. Fat 9.921 g
Monounsaturated fat: Mono. Fat 8.634 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains less Sat. FatSaturated fat -63.1%
Contains more Poly. FatPolyunsaturated fat +1693.4%
Contains more Mono. FatMonounsaturated fat +14.7%

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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. Cheesecake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172711/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.