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  6. Flax seeds vs. Chocolate chip cookie

Flax seeds vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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How are flax seeds and chocolate chip cookie different?

  • Flax seeds are higher than chocolate chip cookie in vitamin B1, copper, magnesium, manganese, phosphorus, iron, zinc, vitamin B6, and selenium.
  • Flax seeds cover your daily need for vitamin B1, 122% more than chocolate chip cookie.
  • Flax seeds contain 7 times more magnesium than chocolate chip cookie. Flax seeds contain 392mg of magnesium, while chocolate chip cookie contains 55mg.
  • Flax seeds are lower in saturated fat.

Seeds, flaxseed and Cookies, chocolate chip, prepared from recipe, made with butter types were used in this article.

Infographic

Flax seeds vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more MagnesiumMagnesium +612.7%
Contains more CalciumCalcium +571.1%
Contains more PotassiumPotassium +267.9%
Contains more IronIron +131%
Contains more CopperCopper +216.1%
Contains more ZincZinc +361.7%
Contains more PhosphorusPhosphorus +542%
Contains less SodiumSodium -91.2%
Contains more ManganeseManganese +274.4%
Contains more SeleniumSelenium +126.8%

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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +793.5%
Contains more Vitamin B3Vitamin B3 +125.6%
Contains more Vitamin B5Vitamin B5 +280.3%
Contains more Vitamin B6Vitamin B6 +463.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +163.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.177mg

All nutrients comparison - raw data values

Nutrient Flax seeds Chocolate chip cookie DV% diff.
Polyunsaturated fat 28.73g 4.541g 161%
Vitamin B1 1.644mg 0.184mg 122%
Fiber 27.3g 109%
Copper 1.22mg 0.386mg 93%
Magnesium 392mg 55mg 80%
Manganese 2.482mg 0.663mg 79%
Phosphorus 642mg 100mg 77%
Saturated fat 3.663g 14.071g 47%
Iron 5.73mg 2.48mg 41%
Zinc 4.34mg 0.94mg 31%
Vitamin B6 0.473mg 0.084mg 30%
Selenium 25.4µg 11.2µg 26%
Protein 18.29g 5.7g 25%
Cholesterol 0mg 70mg 23%
Calcium 255mg 38mg 22%
Fats 42.16g 28.4g 21%
Potassium 813mg 221mg 17%
Vitamin B5 0.985mg 0.259mg 15%
Vitamin A 0µg 139µg 15%
Folate 87µg 33µg 14%
Sodium 30mg 341mg 14%
Choline 78.7mg 14%
Vitamin B3 3.08mg 1.365mg 11%
Carbs 28.88g 58.2g 10%
Vitamin K 4.3µg 4%
Vitamin B12 0µg 0.08µg 3%
Vitamin E 0.31mg 2%
Monounsaturated fat 7.527g 8.241g 2%
Calories 534kcal 488kcal 2%
Vitamin B2 0.161mg 0.177mg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 1.58g 58.2g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.072mg 0%
Threonine 0.766mg 0.191mg 0%
Isoleucine 0.896mg 0.224mg 0%
Leucine 1.235mg 0.391mg 0%
Lysine 0.862mg 0.214mg 0%
Methionine 0.37mg 0.106mg 0%
Phenylalanine 0.957mg 0.27mg 0%
Valine 1.072mg 0.279mg 0%
Histidine 0.472mg 0.123mg 0%
Omega-3 - DHA 0g 0.003g N/A
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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +220.9%
Contains more FatsFats +48.5%
Contains more WaterWater +22.1%
Contains more OtherOther +85.5%
Contains more CarbsCarbs +101.5%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -74%
Contains more Poly. FatPolyunsaturated fat +532.7%
~equal in Monounsaturated fat ~8.241g

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.