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  6. Flax seeds vs. Chicken meat

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

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How are flax seeds and chicken meat different?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and calcium; however, chicken meat is richer in vitamin B3.
  • Daily need coverage for vitamin B1 for flax seeds is 132% higher.

Seeds, flaxseed and Chicken, broilers or fryers, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Flax seeds vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +264.6%
Contains more IronIron +354.8%
Contains more CopperCopper +1748.5%
Contains more ZincZinc +123.7%
Contains more PhosphorusPhosphorus +252.7%
Contains less SodiumSodium -63.4%
Contains more ManganeseManganese +12310%
~equal in Selenium ~23.9µg

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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.8%
Contains more Vitamin B1Vitamin B1 +2509.5%
Contains more Vitamin B6Vitamin B6 +18.3%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +1640%
Contains more CholineCholine +19.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +175.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.168mg
~equal in Vitamin B5 ~1.03mg

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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +210%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1160%
Contains more ProteinProtein +49.3%
Contains more WaterWater +754.2%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains more Mono. FatMonounsaturated fat +41%
Contains more Poly. FatPolyunsaturated fat +867.3%
~equal in Saturated fat ~3.79g

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

All nutrients comparison - raw data values

Nutrient Flax seeds Chicken meat DV% diff.
Polyunsaturated fat 28.73g 2.97g 172%
Vitamin B1 1.644mg 0.063mg 132%
Copper 1.22mg 0.066mg 128%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.02mg 107%
Magnesium 392mg 23mg 88%
Phosphorus 642mg 182mg 66%
Iron 5.73mg 1.26mg 56%
Fats 42.16g 13.6g 44%
Vitamin B3 3.08mg 8.487mg 34%
Cholesterol 0mg 88mg 29%
Calcium 255mg 15mg 24%
Zinc 4.34mg 1.94mg 22%
Folate 87µg 5µg 21%
Protein 18.29g 27.3g 18%
Potassium 813mg 223mg 17%
Calories 534kcal 239kcal 15%
Vitamin B12 0µg 0.3µg 13%
Carbs 28.88g 0g 10%
Vitamin B6 0.473mg 0.4mg 6%
Vitamin A 0µg 48µg 5%
Monounsaturated fat 7.527g 5.34g 5%
Selenium 25.4µg 23.9µg 3%
Sodium 30mg 82mg 2%
Choline 78.7mg 65.9mg 2%
Vitamin K 4.3µg 2.4µg 2%
Saturated fat 3.663g 3.79g 1%
Vitamin B2 0.161mg 0.168mg 1%
Vitamin B5 0.985mg 1.03mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.55g 0g N/A
Vitamin E 0.31mg 0.27mg 0%
Tryptophan 0.297mg 0.305mg 0%
Threonine 0.766mg 1.128mg 0%
Isoleucine 0.896mg 1.362mg 0%
Leucine 1.235mg 1.986mg 0%
Lysine 0.862mg 2.223mg 0%
Methionine 0.37mg 0.726mg 0%
Phenylalanine 0.957mg 1.061mg 0%
Valine 1.072mg 1.325mg 0%
Histidine 0.472mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A
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 Chicken meat
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
36%
Chicken meat
Minerals Daily Need Coverage Score
191%
Flax seeds
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 0.127g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.