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Flax seeds vs. Clementine — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and clementine

  • Flax seeds have more copper, vitamin B1, manganese, fiber, magnesium, phosphorus, iron, selenium, and zinc, while clementine has more vitamin C.
  • Flax seeds cover your daily need for copper, 131% more than clementine.
  • Flax seeds contain 254 times more selenium than clementine. While flax seeds contain 25.4µg of selenium, clementine contains only 0.1µg.

These are the specific foods used in this comparison Seeds, flaxseed and Clementines, raw.

Infographic

Flax seeds vs Clementine 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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +3820%
Contains more CalciumCalcium +750%
Contains more PotassiumPotassium +359.3%
Contains more IronIron +3992.9%
Contains more CopperCopper +2737.2%
Contains more ZincZinc +7133.3%
Contains more PhosphorusPhosphorus +2957.1%
Contains more ManganeseManganese +10691.3%
Contains more SeleniumSelenium +25300%
Contains less SodiumSodium -96.7%

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin EVitamin E +55%
Contains more Vitamin B1Vitamin B1 +1811.6%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +384.3%
Contains more Vitamin B5Vitamin B5 +552.3%
Contains more Vitamin B6Vitamin B6 +530.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +462.1%
Contains more Vitamin CVitamin C +8033.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +2051.8%
Contains more FatsFats +28006.7%
Contains more CarbsCarbs +140.3%
Contains more OtherOther +827.5%
Contains more WaterWater +1144%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +418.3%
Contains more GlucoseGlucose +297.5%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Flax seeds Clementine DV% diff.
Polyunsaturated fat 28.73g 192%
Copper 1.22mg 0.043mg 131%
Vitamin B1 1.644mg 0.086mg 130%
Manganese 2.482mg 0.023mg 107%
Fiber 27.3g 1.7g 102%
Magnesium 392mg 10mg 91%
Phosphorus 642mg 21mg 89%
Iron 5.73mg 0.14mg 70%
Fats 42.16g 0.15g 65%
Vitamin C 0.6mg 48.8mg 54%
Selenium 25.4µg 0.1µg 46%
Zinc 4.34mg 0.06mg 39%
Protein 18.29g 0.85g 35%
Vitamin B6 0.473mg 0.075mg 31%
Calories 534kcal 47kcal 24%
Calcium 255mg 30mg 23%
Potassium 813mg 177mg 19%
Monounsaturated fat 7.527g 19%
Saturated fat 3.663g 17%
Vitamin B5 0.985mg 0.151mg 17%
Folate 87µg 24µg 16%
Vitamin B3 3.08mg 0.636mg 15%
Choline 78.7mg 14mg 12%
Vitamin B2 0.161mg 0.03mg 10%
Carbs 28.88g 12.02g 6%
Vitamin K 4.3µg 0µg 4%
Fructose 0g 1.64g 2%
Sodium 30mg 1mg 1%
Vitamin E 0.31mg 0.2mg 1%
Net carbs 1.58g 10.32g N/A
Sugar 1.55g 9.18g 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 Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
191%
Flax seeds
7%
Clementine

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 7.63g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 3.663g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 47)
Which food is cheaper?
Clementine
Clementine 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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.