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Flax vs. Coffee — In-Depth Nutrition Comparison

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How are Flax and Coffee different?

  • Flax has more Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Coffee.
  • Daily need coverage for Vitamin B1 from Flax is 136% higher.

Seeds, flaxseed and Beverages, coffee, brewed, prepared with tap water are the varieties used in this article.

Infographic

Flax vs Coffee 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.
Flax
Flax
9
:
1
Coffee
Coffee
Contains more Calcium +12650%
Contains more Iron +57200%
Contains more Magnesium +12966.7%
Contains more Phosphorus +21300%
Contains more Potassium +1559.2%
Contains more Zinc +21600%
Contains more Copper +60900%
Contains more Manganese +10691.3%
Contains more Selenium +∞%
Contains less Sodium -93.3%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Coffee
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 1% 3% 2% 5% 1% 1% 1% 3% 0%
Contains more Calcium +12650%
Contains more Iron +57200%
Contains more Magnesium +12966.7%
Contains more Phosphorus +21300%
Contains more Potassium +1559.2%
Contains more Zinc +21600%
Contains more Copper +60900%
Contains more Manganese +10691.3%
Contains more Selenium +∞%
Contains less Sodium -93.3%

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
Flax
9
:
0
Coffee
Coffee
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11642.9%
Contains more Vitamin B2 +111.8%
Contains more Vitamin B3 +1512.6%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +47200%
Contains more Folate +4250%
Contains more Vitamin K +4200%
Flax
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%
Coffee
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 4% 18% 4% 16% 1% 2% 0% 1%
Contains more Vitamin E +3000%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +11642.9%
Contains more Vitamin B2 +111.8%
Contains more Vitamin B3 +1512.6%
Contains more Vitamin B5 +287.8%
Contains more Vitamin B6 +47200%
Contains more Folate +4250%
Contains more Vitamin K +4200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Coffee
Coffee
Contains more Protein +15141.7%
Contains more Fats +210700%
Contains more Carbs +∞%
Contains more Other +689.4%
Contains more Water +1328%
Flax
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
Coffee
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more Protein +15141.7%
Contains more Fats +210700%
Contains more Carbs +∞%
Contains more Other +689.4%
Contains more Water +1328%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Coffee
Coffee
Contains more Monounsaturated Fat +50080%
Contains more Polyunsaturated fat +2872900%
Contains less Saturated Fat -99.9%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Coffee
11% 83% 6%
Saturated Fat: 0.002 g
Monounsaturated Fat: 0.015 g
Polyunsaturated fat: 0.001 g
Contains more Monounsaturated Fat +50080%
Contains more Polyunsaturated fat +2872900%
Contains less Saturated Fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Coffee Opinion
Net carbs 1.58g 0g Flax
Protein 18.29g 0.12g Flax
Fats 42.16g 0.02g Flax
Carbs 28.88g 0g Flax
Calories 534kcal 1kcal Flax
Sugar 1.55g 0g Coffee
Fiber 27.3g 0g Flax
Calcium 255mg 2mg Flax
Iron 5.73mg 0.01mg Flax
Magnesium 392mg 3mg Flax
Phosphorus 642mg 3mg Flax
Potassium 813mg 49mg Flax
Sodium 30mg 2mg Coffee
Zinc 4.34mg 0.02mg Flax
Copper 1.22mg 0.002mg Flax
Manganese 2.482mg 0.023mg Flax
Selenium 25.4µg 0µg Flax
Vitamin E 0.31mg 0.01mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.014mg Flax
Vitamin B2 0.161mg 0.076mg Flax
Vitamin B3 3.08mg 0.191mg Flax
Vitamin B5 0.985mg 0.254mg Flax
Vitamin B6 0.473mg 0.001mg Flax
Folate 87µg 2µg Flax
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0mg Flax
Threonine 0.766mg 0.001mg Flax
Isoleucine 0.896mg 0.002mg Flax
Leucine 1.235mg 0.005mg Flax
Lysine 0.862mg 0.001mg Flax
Methionine 0.37mg 0mg Flax
Phenylalanine 0.957mg 0.003mg Flax
Valine 1.072mg 0.003mg Flax
Histidine 0.472mg 0.002mg Flax
Saturated Fat 3.663g 0.002g Coffee
Monounsaturated Fat 7.527g 0.015g Flax
Polyunsaturated fat 28.73g 0.001g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax

Which food is preferable for your diet?

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

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is lower in Sugar?
Coffee
Coffee is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Coffee
Coffee contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Coffee
Coffee is lower in Saturated Fat (difference - 3.661g)
Which food is lower in glycemic index?
Coffee
Coffee is lower in glycemic index (difference - 0)
Which food is cheaper?
Coffee
Coffee is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171890/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.