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  6. Flax seeds vs. Cherry pie

Flax seeds vs. Cherry pie — In-Depth Nutrition Comparison

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How are flax seeds and cherry pie different?

  • Flax seeds have more copper, vitamin B1, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, selenium, and calcium than cherry pie.
  • Daily need coverage for copper for flax seeds is 127% higher.
  • Flax seeds contain 44 times more magnesium than cherry pie. While flax seeds contain 392mg of magnesium, cherry pie contains only 9mg.

Seeds, flaxseed and Pie, cherry, prepared from recipe are the varieties used in this article.

Infographic

Flax seeds vs Cherry pie 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 6.4% 3% 6.8% 69% 26% 5.5% 13% 25% 26% 43%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +955.8%
Contains more IronIron +209.7%
Contains more CopperCopper +1484.4%
Contains more ZincZinc +2070%
Contains more PhosphorusPhosphorus +2040%
Contains less SodiumSodium -84.3%
Contains more ManganeseManganese +1141%
Contains more SeleniumSelenium +225.6%

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 3.3% 9.7% 0% 0% 37% 29% 24% 7.4% 7.8% 0% 0% 20% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1010.8%
Contains more Vitamin B2Vitamin B2 +28.8%
Contains more Vitamin B3Vitamin B3 +141.4%
Contains more Vitamin B5Vitamin B5 +700.8%
Contains more Vitamin B6Vitamin B6 +1291.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +222.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Cherry pie DV% diff.
Polyunsaturated fat 28.73g 3.247g 170%
Copper 1.22mg 0.077mg 127%
Vitamin B1 1.644mg 0.148mg 125%
Fiber 27.3g 109%
Manganese 2.482mg 0.2mg 99%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 30mg 87%
Iron 5.73mg 1.85mg 49%
Fats 42.16g 12.2g 46%
Zinc 4.34mg 0.2mg 38%
Vitamin B6 0.473mg 0.034mg 34%
Selenium 25.4µg 7.8µg 32%
Protein 18.29g 2.8g 31%
Calcium 255mg 10mg 25%
Potassium 813mg 77mg 22%
Vitamin B5 0.985mg 0.123mg 17%
Folate 87µg 27µg 15%
Choline 78.7mg 14%
Calories 534kcal 270kcal 13%
Vitamin B3 3.08mg 1.276mg 11%
Sodium 30mg 191mg 7%
Monounsaturated fat 7.527g 5.314g 6%
Vitamin K 4.3µg 4%
Saturated fat 3.663g 2.985g 3%
Vitamin B2 0.161mg 0.125mg 3%
Vitamin A 0µg 29µg 3%
Carbs 28.88g 38.5g 3%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 1mg 0%
Net carbs 1.58g 38.5g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.031mg 0%
Threonine 0.766mg 0.072mg 0%
Isoleucine 0.896mg 0.088mg 0%
Leucine 1.235mg 0.17mg 0%
Lysine 0.862mg 0.067mg 0%
Methionine 0.37mg 0.043mg 0%
Phenylalanine 0.957mg 0.124mg 0%
Valine 1.072mg 0.104mg 0%
Histidine 0.472mg 0.057mg 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
3% 12% 39% 46%
Protein: 2.8 g
Fats: 12.2 g
Carbs: 38.5 g
Water: 45.8 g
Other: 0.7 g
Contains more ProteinProtein +553.2%
Contains more FatsFats +245.6%
Contains more OtherOther +430%
Contains more CarbsCarbs +33.3%
Contains more WaterWater +558%

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
26% 46% 28%
Saturated fat: Sat. Fat 2.985 g
Monounsaturated fat: Mono. Fat 5.314 g
Polyunsaturated fat: Poly. Fat 3.247 g
Contains more Mono. FatMonounsaturated fat +41.6%
Contains more Poly. FatPolyunsaturated fat +784.8%
Contains less Sat. FatSaturated fat -18.5%

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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. Cherry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172781/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.