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Flax vs Chocolate - In-Depth Nutrition Comparison

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Important differences between Flax and Chocolate

  • Flax has more Vitamin B1, Fiber, Phosphorus, Magnesium, Manganese, Selenium, Vitamin B6, and Copper, however Chocolate is richer in Iron.
  • Flax's daily need coverage for Vitamin B1 is 135% more.
  • Flax contains 11 times more Vitamin B6 than Chocolate. Flax contains 0.473mg of Vitamin B6, while Chocolate contains 0.042mg.
  • Flax contains less Saturated Fat.

The food varieties used in the comparison are Seeds, flaxseed and Chocolate, dark, 45- 59% cacao solids.

Infographic

Flax vs Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
Contains more Calcium +355.4%
Contains more Potassium +45.4%
Contains more Magnesium +168.5%
Contains more Copper +18.7%
Contains more Zinc +115.9%
Contains more Phosphorus +211.7%
Contains more Iron +40%
Contains less Sodium -20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Contains more Calcium +355.4%
Contains more Potassium +45.4%
Contains more Magnesium +168.5%
Contains more Copper +18.7%
Contains more Zinc +115.9%
Contains more Phosphorus +211.7%
Contains more Iron +40%
Contains less Sodium -20%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
Contains more Vitamin B1 +6476%
Contains more Vitamin B2 +222%
Contains more Vitamin B3 +324.8%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +1026.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +74.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +88.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Contains more Vitamin B1 +6476%
Contains more Vitamin B2 +222%
Contains more Vitamin B3 +324.8%
Contains more Vitamin B5 +231.6%
Contains more Vitamin B6 +1026.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +74.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +88.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flax Chocolate Opinion
Calories 534kcal 546kcal Chocolate
Protein 18.29g 4.88g Flax
Fats 42.16g 31.28g Flax
Vitamin C 0.6mg mg Flax
Net carbs 1.58g 54.17g Chocolate
Carbs 28.88g 61.17g Chocolate
Cholesterol 0mg 8mg Flax
Vitamin D 0IU IU Flax
Iron 5.73mg 8.02mg Chocolate
Calcium 255mg 56mg Flax
Potassium 813mg 559mg Flax
Magnesium 392mg 146mg Flax
Sugar 1.55g 47.9g Flax
Fiber 27.3g 7g Flax
Copper 1.22mg 1.028mg Flax
Zinc 4.34mg 2.01mg Flax
Starch g g
Phosphorus 642mg 206mg Flax
Sodium 30mg 24mg Chocolate
Vitamin A 0IU 50IU Chocolate
Vitamin E 0.31mg 0.54mg Chocolate
Vitamin D 0µg µg Flax
Vitamin B1 1.644mg 0.025mg Flax
Vitamin B2 0.161mg 0.05mg Flax
Vitamin B3 3.08mg 0.725mg Flax
Vitamin B5 0.985mg 0.297mg Flax
Vitamin B6 0.473mg 0.042mg Flax
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 4.3µg 8.1µg Chocolate
Folate 87µg µg Flax
Trans Fat g 0.112g Flax
Saturated Fat 3.663g 18.519g Flax
Monounsaturated Fat 7.527g 9.54g Chocolate
Polyunsaturated fat 28.73g 1.092g Flax
Tryptophan 0.297mg mg Flax
Threonine 0.766mg mg Flax
Isoleucine 0.896mg mg Flax
Leucine 1.235mg mg Flax
Lysine 0.862mg mg Flax
Methionine 0.37mg mg Flax
Phenylalanine 0.957mg mg Flax
Valine 1.072mg mg Flax
Histidine 0.472mg mg Flax
Fructose 0g 0g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
10
Chocolate
Mineral Summary Score
181
Flax
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
29%
Chocolate
Carbohydrates
29%
Flax
61%
Chocolate
Fats
195%
Flax
144%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 46.35g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 14.856g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Chocolate
Chocolate is lower in glycemic index (difference - 23)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.