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  6. Flax seeds vs. Chinese broccoli

Flax seeds vs. Chinese broccoli — In-Depth Nutrition Comparison

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How are flax seeds and chinese broccoli different?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc; however, chinese broccoli is richer in vitamin K.
  • Daily need coverage for vitamin B1 for flax seeds is 129% higher.
  • Flax seeds contain 22 times more magnesium than chinese broccoli. While flax seeds contain 392mg of magnesium, chinese broccoli contains only 18mg.

Seeds, flaxseed and Broccoli, chinese, cooked are the varieties used in this article.

Infographic

Flax seeds vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +155%
Contains more PotassiumPotassium +211.5%
Contains more IronIron +923.2%
Contains more CopperCopper +1900%
Contains more ZincZinc +1012.8%
Contains more PhosphorusPhosphorus +1465.9%
Contains more ManganeseManganese +840.2%
Contains more SeleniumSelenium +1853.8%
Contains less SodiumSodium -76.7%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +1630.5%
Contains more Vitamin B3Vitamin B3 +604.8%
Contains more Vitamin B5Vitamin B5 +519.5%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more CholineCholine +211.1%
Contains more Vitamin CVitamin C +4600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +54.8%
Contains more Vitamin KVitamin K +1872.1%
Contains more FolateFolate +13.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Chinese broccoli DV% diff.
Polyunsaturated fat 28.73g 0.33g 189%
Vitamin B1 1.644mg 0.095mg 129%
Copper 1.22mg 0.061mg 129%
Fiber 27.3g 2.5g 99%
Manganese 2.482mg 0.264mg 96%
Magnesium 392mg 18mg 89%
Phosphorus 642mg 41mg 86%
Vitamin K 4.3µg 84.8µg 67%
Iron 5.73mg 0.56mg 65%
Fats 42.16g 0.72g 64%
Selenium 25.4µg 1.3µg 44%
Zinc 4.34mg 0.39mg 36%
Protein 18.29g 1.14g 34%
Vitamin C 0.6mg 28.2mg 31%
Vitamin B6 0.473mg 0.07mg 31%
Calories 534kcal 22kcal 26%
Monounsaturated fat 7.527g 0.05g 19%
Vitamin B5 0.985mg 0.159mg 17%
Vitamin B3 3.08mg 0.437mg 17%
Saturated fat 3.663g 0.11g 16%
Potassium 813mg 261mg 16%
Calcium 255mg 100mg 16%
Choline 78.7mg 25.3mg 10%
Vitamin A 0µg 82µg 9%
Carbs 28.88g 3.81g 8%
Folate 87µg 99µg 3%
Vitamin B2 0.161mg 0.146mg 1%
Vitamin E 0.31mg 0.48mg 1%
Sodium 30mg 7mg 1%
Net carbs 1.58g 1.31g N/A
Sugar 1.55g 0.84g 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-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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1504.4%
Contains more FatsFats +5755.6%
Contains more CarbsCarbs +658%
Contains more OtherOther +369.6%
Contains more WaterWater +1244%

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% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +14954%
Contains more Poly. FatPolyunsaturated fat +8606.1%
Contains less Sat. FatSaturated fat -97%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.