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Flax seeds vs. Chocolate brownie — In-Depth Nutrition Comparison

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The main differences between flax seeds and chocolate brownie

  • Chocolate brownie contains less vitamin B1, copper, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and selenium than flax seeds.
  • Daily need coverage for vitamin B1 for flax seeds is 125% higher.
  • Chocolate brownie has 7 times less magnesium than flax seeds. Flax seeds have 392mg of magnesium, while chocolate brownie has 53mg.

Food types used in this article are Seeds, flaxseed and Cookies, brownies, prepared from recipe.

Infographic

Flax seeds vs Chocolate brownie infographic
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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 38% 17% 16% 69% 129% 26% 57% 45% 77% 63%
Contains more MagnesiumMagnesium +639.6%
Contains more CalciumCalcium +347.4%
Contains more PotassiumPotassium +361.9%
Contains more IronIron +211.4%
Contains more CopperCopper +214.4%
Contains more ZincZinc +347.4%
Contains more PhosphorusPhosphorus +386.4%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +322.8%
Contains more SeleniumSelenium +120.9%

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.
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 1% 59% 0% 0% 35% 44% 18% 20% 22% 20% 0% 22% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1066%
Contains more Vitamin B3Vitamin B3 +213.6%
Contains more Vitamin B5Vitamin B5 +200.3%
Contains more Vitamin B6Vitamin B6 +403.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
6% 29% 50% 13% 2%
Protein: 6.2 g
Fats: 29.1 g
Carbs: 50.2 g
Water: 12.6 g
Other: 1.9 g
Contains more ProteinProtein +195%
Contains more FatsFats +44.9%
Contains more OtherOther +95.3%
Contains more CarbsCarbs +73.8%
Contains more WaterWater +81%

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
27% 39% 34%
Saturated fat: Sat. Fat 7.319 g
Monounsaturated fat: Mono. Fat 10.839 g
Polyunsaturated fat: Poly. Fat 9.412 g
Contains less Sat. FatSaturated fat -50%
Contains more Poly. FatPolyunsaturated fat +205.2%
Contains more Mono. FatMonounsaturated fat +44%

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 Chocolate brownie
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flax seeds Chocolate brownie DV% diff.
Polyunsaturated fat 28.73g 9.412g 129%
Vitamin B1 1.644mg 0.141mg 125%
Fiber 27.3g 109%
Copper 1.22mg 0.388mg 92%
Manganese 2.482mg 0.587mg 82%
Magnesium 392mg 53mg 81%
Phosphorus 642mg 132mg 73%
Iron 5.73mg 1.84mg 49%
Zinc 4.34mg 0.97mg 31%
Vitamin B6 0.473mg 0.094mg 29%
Selenium 25.4µg 11.5µg 25%
Protein 18.29g 6.2g 24%
Cholesterol 0mg 73mg 24%
Calcium 255mg 57mg 20%
Fats 42.16g 29.1g 20%
Vitamin A 0µg 176µg 20%
Potassium 813mg 176mg 19%
Saturated fat 3.663g 7.319g 17%
Folate 87µg 29µg 15%
Sodium 30mg 343mg 14%
Choline 78.7mg 14%
Vitamin B3 3.08mg 0.982mg 13%
Vitamin B5 0.985mg 0.328mg 13%
Monounsaturated fat 7.527g 10.839g 8%
Carbs 28.88g 50.2g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin K 4.3µg 4%
Calories 534kcal 466kcal 3%
Vitamin B2 0.161mg 0.19mg 2%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0.3mg 0%
Net carbs 1.58g 50.2g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.078mg 0%
Threonine 0.766mg 0.228mg 0%
Isoleucine 0.896mg 0.265mg 0%
Leucine 1.235mg 0.447mg 0%
Lysine 0.862mg 0.283mg 0%
Methionine 0.37mg 0.132mg 0%
Phenylalanine 0.957mg 0.298mg 0%
Valine 1.072mg 0.323mg 0%
Histidine 0.472mg 0.136mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Chocolate brownie
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
18%
Chocolate brownie
Minerals Daily Need Coverage Score
191%
Flax seeds
54%
Chocolate brownie

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 313mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 3.656g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Chocolate brownie
Chocolate brownie is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Chocolate brownie
Chocolate brownie is lower in glycemic index (difference - 42)
Which food is cheaper?
Chocolate brownie
Chocolate brownie is cheaper (difference - $3)

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. Chocolate brownie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174949/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.