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  6. Flax vs. Chicken meat

Flax vs. Chicken meat — In-Depth Nutrition Comparison

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How are Flax and Chicken meat different?

  • Flax is 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 from Flax is 132% higher.

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

Infographic

Flax 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.
Flax
Flax
10
:
0
Chicken meat
Chicken meat
Contains more Calcium +1600%
Contains more Iron +354.8%
Contains more Magnesium +1604.3%
Contains more Phosphorus +252.7%
Contains more Potassium +264.6%
Contains less Sodium -63.4%
Contains more Zinc +123.7%
Contains more Copper +1748.5%
Contains more Manganese +12310%
Equal in Selenium - 23.9
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +1600%
Contains more Iron +354.8%
Contains more Magnesium +1604.3%
Contains more Phosphorus +252.7%
Contains more Potassium +264.6%
Contains less Sodium -63.4%
Contains more Zinc +123.7%
Contains more Copper +1748.5%
Contains more Manganese +12310%
Equal in Selenium - 23.9

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.
Flax
Flax
6
:
5
Chicken meat
Chicken meat
Contains more Vitamin E +14.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2509.5%
Contains more Vitamin B6 +18.3%
Contains more Folate +1640%
Contains more Vitamin K +79.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B5 - 1.03
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin E +14.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2509.5%
Contains more Vitamin B6 +18.3%
Contains more Folate +1640%
Contains more Vitamin K +79.2%
Contains more Vitamin A +∞%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.168
Equal in Vitamin B5 - 1.03

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Chicken meat
Chicken meat
Contains more Fats +210%
Contains more Carbs +∞%
Contains more Protein +49.3%
Contains more Water +754.2%
Flax
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
Chicken meat
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more Fats +210%
Contains more Carbs +∞%
Contains more Protein +49.3%
Contains more Water +754.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
3
:
0
Chicken meat
Chicken meat
Contains more Monounsaturated Fat +41%
Contains more Polyunsaturated fat +867.3%
Equal in Saturated Fat - 3.79
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains more Monounsaturated Fat +41%
Contains more Polyunsaturated fat +867.3%
Equal in Saturated Fat - 3.79

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Chicken meat
Lower in Sodium ok
Lower in Cholesterol 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 Chicken meat Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 27.3g Chicken meat
Fats 42.16g 13.6g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 239kcal Flax
Sugar 1.55g 0g Chicken meat
Fiber 27.3g 0g Flax
Calcium 255mg 15mg Flax
Iron 5.73mg 1.26mg Flax
Magnesium 392mg 23mg Flax
Phosphorus 642mg 182mg Flax
Potassium 813mg 223mg Flax
Sodium 30mg 82mg Flax
Zinc 4.34mg 1.94mg Flax
Copper 1.22mg 0.066mg Flax
Manganese 2.482mg 0.02mg Flax
Selenium 25.4µg 23.9µg Flax
Vitamin A 0IU 161IU Chicken meat
Vitamin A RAE 0µg 48µg Chicken meat
Vitamin E 0.31mg 0.27mg Flax
Vitamin D 0IU 2IU Chicken meat
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.063mg Flax
Vitamin B2 0.161mg 0.168mg Chicken meat
Vitamin B3 3.08mg 8.487mg Chicken meat
Vitamin B5 0.985mg 1.03mg Chicken meat
Vitamin B6 0.473mg 0.4mg Flax
Folate 87µg 5µg Flax
Vitamin B12 0µg 0.3µg Chicken meat
Vitamin K 4.3µg 2.4µg Flax
Tryptophan 0.297mg 0.305mg Chicken meat
Threonine 0.766mg 1.128mg Chicken meat
Isoleucine 0.896mg 1.362mg Chicken meat
Leucine 1.235mg 1.986mg Chicken meat
Lysine 0.862mg 2.223mg Chicken meat
Methionine 0.37mg 0.726mg Chicken meat
Phenylalanine 0.957mg 1.061mg Chicken meat
Valine 1.072mg 1.325mg Chicken meat
Histidine 0.472mg 0.802mg Chicken meat
Cholesterol 0mg 88mg Flax
Saturated Fat 3.663g 3.79g Flax
Omega-3 - DHA 0g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 7.527g 5.34g Flax
Polyunsaturated fat 28.73g 2.97g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Chicken meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
36%
Chicken meat
Minerals Daily Need Coverage Score
191%
Flax
38%
Chicken meat

Comparison summary

Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.127g)
Which food is richer in minerals?
Flax
Flax 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 - 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.