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  6. Flax vs. Chocolate

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
8
:
2
Chocolate
Chocolate
Contains more Calcium +355.4%
Contains more Magnesium +168.5%
Contains more Phosphorus +211.7%
Contains more Potassium +45.4%
Contains more Zinc +115.9%
Contains more Copper +18.7%
Contains more Manganese +74.9%
Contains more Selenium +746.7%
Contains more Iron +40%
Contains less Sodium -20%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Contains more Calcium +355.4%
Contains more Magnesium +168.5%
Contains more Phosphorus +211.7%
Contains more Potassium +45.4%
Contains more Zinc +115.9%
Contains more Copper +18.7%
Contains more Manganese +74.9%
Contains more Selenium +746.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
8
:
4
Chocolate
Chocolate
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%
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%
Chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Chocolate
Chocolate
Contains more Protein +274.8%
Contains more Fats +34.8%
Contains more Water +617.5%
Contains more Other +118.2%
Contains more Carbs +111.8%
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
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +274.8%
Contains more Fats +34.8%
Contains more Water +617.5%
Contains more Other +118.2%
Contains more Carbs +111.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Chocolate
Chocolate
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +2531%
Contains more Monounsaturated Fat +26.7%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -80.2%
Contains more Polyunsaturated fat +2531%
Contains more Monounsaturated Fat +26.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
2
Chocolate
Chocolate
Contains more Glucose +∞%
Contains more Sucrose +3921.7%
Contains more Lactose +∞%
Flax
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
Chocolate
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +∞%
Contains more Sucrose +3921.7%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Chocolate
Lower in Sugar ok
Lower in Cholesterol 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
Net carbs 1.58g 54.17g Chocolate
Protein 18.29g 4.88g Flax
Fats 42.16g 31.28g Flax
Carbs 28.88g 61.17g Chocolate
Calories 534kcal 546kcal Chocolate
Sugar 1.55g 47.9g Flax
Fiber 27.3g 7g Flax
Calcium 255mg 56mg Flax
Iron 5.73mg 8.02mg Chocolate
Magnesium 392mg 146mg Flax
Phosphorus 642mg 206mg Flax
Potassium 813mg 559mg Flax
Sodium 30mg 24mg Chocolate
Zinc 4.34mg 2.01mg Flax
Copper 1.22mg 1.028mg Flax
Manganese 2.482mg 1.419mg Flax
Selenium 25.4µg 3µg Flax
Vitamin A 0IU 50IU Chocolate
Vitamin A RAE 0µg 2µg Chocolate
Vitamin E 0.31mg 0.54mg Chocolate
Vitamin C 0.6mg 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
Folate 87µg Flax
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 4.3µg 8.1µg Chocolate
Tryptophan 0.297mg Flax
Threonine 0.766mg Flax
Isoleucine 0.896mg Flax
Leucine 1.235mg Flax
Lysine 0.862mg Flax
Methionine 0.37mg Flax
Phenylalanine 0.957mg Flax
Valine 1.072mg Flax
Histidine 0.472mg Flax
Cholesterol 0mg 8mg Flax
Trans Fat 0.112g Flax
Saturated Fat 3.663g 18.519g Flax
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 7.527g 9.54g Chocolate
Polyunsaturated fat 28.73g 1.092g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.001g Flax
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Chocolate
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
10%
Chocolate
Minerals Daily Need Coverage Score
191%
Flax
116%
Chocolate

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 46.35g)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 8mg)
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

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. 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.