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Flax vs. Clementine — In-Depth Nutrition Comparison

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Summary of differences between Flax and Clementine

  • Flax has more Copper, Vitamin B1, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, and Zinc, while Clementine has more Vitamin C.
  • Flax covers your daily need of Copper 131% more than Clementine.
  • Flax contains 254 times more Selenium than Clementine. While Flax contains 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 vs Clementine 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.
Contains more Calcium +750%
Contains more Iron +3992.9%
Contains more Magnesium +3820%
Contains more Phosphorus +2957.1%
Contains more Potassium +359.3%
Contains more Zinc +7133.3%
Contains more Copper +2737.2%
Contains more Manganese +10691.3%
Contains more Selenium +25300%
Contains less Sodium -96.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 6% 8% 9% 16% 1% 2% 15% 3% 1%
Contains more Calcium +750%
Contains more Iron +3992.9%
Contains more Magnesium +3820%
Contains more Phosphorus +2957.1%
Contains more Potassium +359.3%
Contains more Zinc +7133.3%
Contains more Copper +2737.2%
Contains more Manganese +10691.3%
Contains more Selenium +25300%
Contains less Sodium -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.
Flax
10
:
Contains more Vitamin E +55%
Contains more Vitamin B1 +1811.6%
Contains more Vitamin B2 +436.7%
Contains more Vitamin B3 +384.3%
Contains more Vitamin B5 +552.3%
Contains more Vitamin B6 +530.7%
Contains more Folate +262.5%
Contains more Vitamin K +∞%
Contains more Vitamin C +8033.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 163% 22% 7% 12% 10% 18% 18% 0% 0%
Contains more Vitamin E +55%
Contains more Vitamin B1 +1811.6%
Contains more Vitamin B2 +436.7%
Contains more Vitamin B3 +384.3%
Contains more Vitamin B5 +552.3%
Contains more Vitamin B6 +530.7%
Contains more Folate +262.5%
Contains more Vitamin K +∞%
Contains more Vitamin C +8033.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +2051.8%
Contains more Fats +28006.7%
Contains more Carbs +140.3%
Contains more Other +827.5%
Contains more Water +1144%
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 Protein +2051.8%
Contains more Fats +28006.7%
Contains more Carbs +140.3%
Contains more Other +827.5%
Contains more Water +1144%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +418.3%
Contains more Glucose +297.5%
Contains more Fructose +∞%
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 Sucrose +418.3%
Contains more Glucose +297.5%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Clementine
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Flax Clementine Opinion
Net carbs 1.58g 10.32g Clementine
Protein 18.29g 0.85g Flax
Fats 42.16g 0.15g Flax
Carbs 28.88g 12.02g Flax
Calories 534kcal 47kcal Flax
Fructose 0g 1.64g Clementine
Sugar 1.55g 9.18g Flax
Fiber 27.3g 1.7g Flax
Calcium 255mg 30mg Flax
Iron 5.73mg 0.14mg Flax
Magnesium 392mg 10mg Flax
Phosphorus 642mg 21mg Flax
Potassium 813mg 177mg Flax
Sodium 30mg 1mg Clementine
Zinc 4.34mg 0.06mg Flax
Copper 1.22mg 0.043mg Flax
Manganese 2.482mg 0.023mg Flax
Selenium 25.4µg 0.1µg Flax
Vitamin E 0.31mg 0.2mg Flax
Vitamin C 0.6mg 48.8mg Clementine
Vitamin B1 1.644mg 0.086mg Flax
Vitamin B2 0.161mg 0.03mg Flax
Vitamin B3 3.08mg 0.636mg Flax
Vitamin B5 0.985mg 0.151mg Flax
Vitamin B6 0.473mg 0.075mg Flax
Folate 87µg 24µg Flax
Vitamin K 4.3µg 0µg Flax
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
Saturated Fat 3.663g Clementine
Monounsaturated Fat 7.527g Flax
Polyunsaturated fat 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Clementine
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
21%
Clementine
Minerals Daily Need Coverage Score
191%
Flax
7%
Clementine

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 7.63g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
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 - 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.