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Flax seeds vs. Chowder — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and chowder

  • Flax seeds have more fiber, monounsaturated fat, and polyunsaturated fat; however, chowder is higher in vitamin A.
  • Flax seeds cover your daily fiber needs 106% more than chowder.
  • Chowder contains 15 times less polyunsaturated fat than flax seeds. Flax seeds contain 28.73g of polyunsaturated fat, while chowder contains 1.9g.
  • Chowder has less saturated fat.

Food varieties used in this article are Seeds, flaxseed and Soup, chicken corn chowder, chunky, ready-to-serve, single brand.

Infographic

Flax seeds vs Chowder 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 0% 0% 0% 0% 0% 0% 0% 39% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 19% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~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
3% 6% 8% 82%
Protein: 3.1 g
Fats: 6.3 g
Carbs: 7.5 g
Water: 82.1 g
Other: 1 g
Contains more ProteinProtein +490%
Contains more FatsFats +569.2%
Contains more CarbsCarbs +285.1%
Contains more OtherOther +271%
Contains more WaterWater +1079.6%

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
36% 26% 39%
Saturated fat: Sat. Fat 1.75 g
Monounsaturated fat: Mono. Fat 1.27 g
Polyunsaturated fat: Poly. Fat 1.9 g
Contains more Mono. FatMonounsaturated fat +492.7%
Contains more Poly. FatPolyunsaturated fat +1412.1%
Contains less Sat. FatSaturated fat -52.2%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Chowder DV% diff.
Polyunsaturated fat 28.73g 1.9g 179%
Vitamin B1 1.644mg 137%
Copper 1.22mg 136%
Manganese 2.482mg 108%
Fiber 27.3g 0.9g 106%
Magnesium 392mg 93%
Phosphorus 642mg 92%
Iron 5.73mg 72%
Fats 42.16g 6.3g 55%
Selenium 25.4µg 46%
Zinc 4.34mg 39%
Vitamin B6 0.473mg 36%
Protein 18.29g 3.1g 30%
Calcium 255mg 26%
Potassium 813mg 24%
Folate 87µg 22%
Calories 534kcal 99kcal 22%
Vitamin B5 0.985mg 20%
Vitamin B3 3.08mg 19%
Monounsaturated fat 7.527g 1.27g 16%
Choline 78.7mg 14%
Sodium 30mg 299mg 12%
Vitamin B2 0.161mg 12%
Saturated fat 3.663g 1.75g 9%
Carbs 28.88g 7.5g 7%
Vitamin A 0µg 58µg 6%
Vitamin K 4.3µg 4%
Cholesterol 0mg 11mg 4%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 1%
Net carbs 1.58g 6.6g N/A
Sugar 1.55g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Chowder
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
1%
Chowder
Minerals Daily Need Coverage Score
191%
Flax seeds
4%
Chowder

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 11mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 269mg)
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?
Chowder
Chowder is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Chowder
Chowder is lower in Saturated fat (difference - 1.913g)
Which food is lower in glycemic index?
Chowder
Chowder is lower in glycemic index (difference - 27)
Which food is cheaper?
Chowder
Chowder 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. Chowder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171585/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.