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

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Important differences between flax seeds and chicken sandwich

  • Flax seeds have more copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and zinc; however, chicken sandwich is richer in vitamin B3.
  • Flax seeds' daily need coverage for copper is 128% more.
  • Flax seeds contain 20 times more fiber than chicken sandwich. Flax seeds contain 27.3g of fiber, while chicken sandwich contains 1.4g.
  • Flax seeds contain less sodium.

The food varieties used in the comparison are Seeds, flaxseed and Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Flax seeds vs Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more MagnesiumMagnesium +1533.3%
Contains more CalciumCalcium +339.7%
Contains more PotassiumPotassium +231.8%
Contains more IronIron +223.7%
Contains more CopperCopper +1720.9%
Contains more ZincZinc +611.5%
Contains more PhosphorusPhosphorus +247%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +1033.3%
Contains more SeleniumSelenium +27.6%

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin B1Vitamin B1 +614.8%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more FolateFolate +85.1%
Contains more CholineCholine +122.9%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +677.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +86.3%
Contains more Vitamin B3Vitamin B3 +150.6%
Contains more Vitamin B5Vitamin B5 +21.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +97.7%

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +12.3%
Contains more FatsFats +276.8%
Contains more CarbsCarbs +38.2%
Contains more OtherOther +37.4%
Contains more WaterWater +603.2%

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains more Mono. FatMonounsaturated fat +68%
Contains more Poly. FatPolyunsaturated fat +804.3%
Contains less Sat. FatSaturated fat -42%

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
82% 6% 4% 5% 4%
Starch: 16.5 g
Sucrose: 1.15 g
Glucose: 0.79 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0.73 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +97.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~1.15g
~equal in Lactose ~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 sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals 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 sandwich DV% diff.
Polyunsaturated fat 28.73g 3.177g 170%
Copper 1.22mg 0.067mg 128%
Vitamin B1 1.644mg 0.23mg 118%
Fiber 27.3g 1.4g 104%
Manganese 2.482mg 0.219mg 98%
Magnesium 392mg 24mg 88%
Phosphorus 642mg 185mg 65%
Iron 5.73mg 1.77mg 50%
Fats 42.16g 11.19g 48%
Zinc 4.34mg 0.61mg 34%
Sodium 30mg 753mg 31%
Vitamin B3 3.08mg 7.72mg 29%
Calcium 255mg 58mg 20%
Potassium 813mg 245mg 17%
Vitamin E 0.31mg 2.41mg 14%
Calories 534kcal 250kcal 14%
Cholesterol 0mg 35mg 12%
Vitamin B2 0.161mg 0.3mg 11%
Folate 87µg 47µg 10%
Selenium 25.4µg 19.9µg 10%
Choline 78.7mg 35.3mg 8%
Monounsaturated fat 7.527g 4.481g 8%
Vitamin B6 0.473mg 0.383mg 7%
Starch 16.5g 7%
Saturated fat 3.663g 2.123g 7%
Vitamin B12 0µg 0.13µg 5%
Vitamin K 4.3µg 8.5µg 4%
Vitamin B5 0.985mg 1.2mg 4%
Protein 18.29g 16.28g 4%
Carbs 28.88g 20.89g 3%
Fructose 0g 0.97g 1%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.6mg 0.8mg 0%
Net carbs 1.58g 19.49g N/A
Sugar 1.55g 3.64g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.03g 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-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Chicken sandwich
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
44%
Chicken sandwich
Minerals Daily Need Coverage Score
191%
Flax seeds
48%
Chicken sandwich

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.09g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 723mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Chicken sandwich
Chicken sandwich is lower in Saturated fat (difference - 1.54g)
Which food is lower in glycemic index?
Chicken sandwich
Chicken sandwich is lower in glycemic index (difference - 74)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $3)
Which food is richer in vitamins?
Chicken sandwich
Chicken sandwich 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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.