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Flax seeds vs. Chicken fingers — In-Depth Nutrition Comparison

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Differences between flax seeds and chicken fingers

  • Flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, iron, phosphorus, and zinc; however, chicken fingers are richer in vitamin B3.
  • Flax seeds' daily need coverage for copper is 128% higher.
  • Flax seeds have 23 times more fiber than chicken fingers. While flax seeds have 27.3g of fiber, chicken fingers have only 1.2g.
  • Flax seeds have less sodium.

The food types used in this comparison are Seeds, flaxseed and Fast foods, chicken tenders.

Infographic

Flax seeds vs Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +118%
Contains more IronIron +684.9%
Contains more CopperCopper +1668.1%
Contains more ZincZinc +511.3%
Contains more PhosphorusPhosphorus +127.7%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +988.6%
Contains more SeleniumSelenium +45.1%

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin B1Vitamin B1 +1394.5%
Contains more FolateFolate +357.9%
Contains more CholineCholine +80.1%
Contains more Vitamin CVitamin C +83.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +922.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +11.2%
Contains more Vitamin B3Vitamin B3 +166.8%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +86%
~equal in Vitamin B6 ~0.426mg

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
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more FatsFats +202.2%
Contains more CarbsCarbs +67.4%
Contains more OtherOther +26.2%
Contains more WaterWater +570.1%
~equal in Protein ~19.22g

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
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains more Mono. FatMonounsaturated fat +55.8%
Contains more Poly. FatPolyunsaturated fat +396.8%
Contains less Sat. FatSaturated fat -31.9%

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
98% 2%
Starch: 17.03 g
Sucrose: 0.4 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +187.5%
Contains more GlucoseGlucose +∞%
Contains more StarchStarch +∞%
~equal in Fructose ~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 Chicken fingers
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Chicken fingers DV% diff.
Polyunsaturated fat 28.73g 5.783g 153%
Vitamin B1 1.644mg 0.11mg 128%
Copper 1.22mg 0.069mg 128%
Fiber 27.3g 1.2g 104%
Manganese 2.482mg 0.228mg 98%
Magnesium 392mg 28mg 87%
Iron 5.73mg 0.73mg 63%
Phosphorus 642mg 282mg 51%
Fats 42.16g 13.95g 43%
Zinc 4.34mg 0.71mg 33%
Vitamin B3 3.08mg 8.217mg 32%
Sodium 30mg 769mg 32%
Calcium 255mg 17mg 24%
Vitamin E 0.31mg 3.17mg 19%
Folate 87µg 19µg 17%
Cholesterol 0mg 48mg 16%
Selenium 25.4µg 17.5µg 14%
Calories 534kcal 271kcal 13%
Potassium 813mg 373mg 13%
Starch 17.03g 7%
Vitamin B12 0µg 0.16µg 7%
Monounsaturated fat 7.527g 4.83g 7%
Choline 78.7mg 43.7mg 6%
Vitamin B5 0.985mg 1.244mg 5%
Saturated fat 3.663g 2.493g 5%
Carbs 28.88g 17.25g 4%
Vitamin B6 0.473mg 0.426mg 4%
Vitamin K 4.3µg 8µg 3%
Protein 18.29g 19.22g 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Vitamin B2 0.161mg 0.179mg 1%
Vitamin C 0.6mg 1.1mg 1%
Net carbs 1.58g 16.05g N/A
Sugar 1.55g 0.4g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.052g N/A
Tryptophan 0.297mg 0.222mg 0%
Threonine 0.766mg 0.803mg 0%
Isoleucine 0.896mg 0.845mg 0%
Leucine 1.235mg 1.553mg 0%
Lysine 0.862mg 1.616mg 0%
Methionine 0.37mg 0.518mg 0%
Phenylalanine 0.957mg 1.437mg 0%
Valine 1.072mg 0.908mg 0%
Histidine 0.472mg 0.655mg 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Chicken fingers
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
42%
Chicken fingers
Minerals Daily Need Coverage Score
191%
Flax seeds
47%
Chicken fingers

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 739mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 1.15g)
Which food is lower in Saturated fat?
Chicken fingers
Chicken fingers is lower in Saturated fat (difference - 1.17g)
Which food is lower in glycemic index?
Chicken fingers
Chicken fingers is lower in glycemic index (difference - 46)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $3)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.