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Flax seeds vs. Cherry — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and cherries

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in cherries.
  • Flax seeds cover your daily need for vitamin B1, 135% more than cherries.

These are the specific foods used in this comparison Seeds, flaxseed and Cherries, sour, red, raw.

Infographic

Flax seeds vs Cherry 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%
Cherry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.8% 15% 12% 35% 2.7% 6.4% 0.39% 15% 0%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +369.9%
Contains more IronIron +1690.6%
Contains more CopperCopper +1073.1%
Contains more ZincZinc +4240%
Contains more PhosphorusPhosphorus +4180%
Contains more ManganeseManganese +2116.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90%

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%
Cherry
2
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 33% 21% 1.4% 0% 7.5% 9.2% 7.5% 8.6% 10% 0% 5.3% 6% 3.3%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin B1Vitamin B1 +5380%
Contains more Vitamin B2Vitamin B2 +302.5%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +588.8%
Contains more Vitamin B6Vitamin B6 +975%
Contains more Vitamin KVitamin K +104.8%
Contains more FolateFolate +987.5%
Contains more CholineCholine +1190.2%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Cherry
1
12% 86%
Protein: 1 g
Fats: 0.3 g
Carbs: 12.18 g
Water: 86.13 g
Other: 0.39 g
Contains more ProteinProtein +1729%
Contains more FatsFats +13953.3%
Contains more CarbsCarbs +137.1%
Contains more OtherOther +851.3%
Contains more WaterWater +1137.5%

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
Cherry
1
28% 34% 38%
Saturated fat: Sat. Fat 0.068 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.09 g
Contains more Mono. FatMonounsaturated fat +9079.3%
Contains more Poly. FatPolyunsaturated fat +31822.2%
Contains less Sat. FatSaturated fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Cherry
2
9% 49% 41%
Starch: 0 g
Sucrose: 0.8 g
Glucose: 4.18 g
Fructose: 3.51 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +43.8%
Contains more GlucoseGlucose +945%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Cherry
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Cherry DV% diff.
Polyunsaturated fat 28.73g 0.09g 191%
Vitamin B1 1.644mg 0.03mg 135%
Copper 1.22mg 0.104mg 124%
Fiber 27.3g 1.6g 103%
Manganese 2.482mg 0.112mg 103%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 15mg 90%
Iron 5.73mg 0.32mg 68%
Fats 42.16g 0.3g 64%
Selenium 25.4µg 0µg 46%
Zinc 4.34mg 0.1mg 39%
Protein 18.29g 1g 35%
Vitamin B6 0.473mg 0.044mg 33%
Calories 534kcal 50kcal 24%
Calcium 255mg 16mg 24%
Folate 87µg 8µg 20%
Potassium 813mg 173mg 19%
Monounsaturated fat 7.527g 0.082g 19%
Vitamin B5 0.985mg 0.143mg 17%
Vitamin B3 3.08mg 0.4mg 17%
Saturated fat 3.663g 0.068g 16%
Choline 78.7mg 6.1mg 13%
Vitamin C 0.6mg 10mg 10%
Vitamin B2 0.161mg 0.04mg 9%
Vitamin A 0µg 64µg 7%
Carbs 28.88g 12.18g 6%
Fructose 0g 3.51g 4%
Vitamin E 0.31mg 0.07mg 2%
Vitamin K 4.3µg 2.1µg 2%
Sodium 30mg 3mg 1%
Net carbs 1.58g 10.58g N/A
Sugar 1.55g 8.49g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Cherry
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
9%
Cherry
Minerals Daily Need Coverage Score
191%
Flax seeds
10%
Cherry

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.94g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Cherry
Cherry contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Cherry
Cherry is lower in Saturated fat (difference - 3.595g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 22)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/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.