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Flax seeds vs. Coffee — In-Depth Nutrition Comparison

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How are flax seeds and coffee different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than coffee.
  • Daily need coverage for vitamin B1 for flax seeds is 136% higher.

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

Infographic

Flax seeds 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.
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%
Coffee
Coffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 0.6% 4.3% 0.38% 0.67% 0.55% 1.3% 0.26% 3% 0%
Contains more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +12650%
Contains more PotassiumPotassium +1559.2%
Contains more IronIron +57200%
Contains more CopperCopper +60900%
Contains more ZincZinc +21600%
Contains more PhosphorusPhosphorus +21300%
Contains more ManganeseManganese +10691.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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%
Coffee
Coffee
0
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% 0% 0.2% 0% 3.5% 18% 3.6% 15% 0.23% 0% 0.25% 1.5% 1.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +11642.9%
Contains more Vitamin B2Vitamin B2 +111.8%
Contains more Vitamin B3Vitamin B3 +1512.6%
Contains more Vitamin B5Vitamin B5 +287.8%
Contains more Vitamin B6Vitamin B6 +47200%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +4250%
Contains more CholineCholine +2926.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Coffee DV% diff.
Polyunsaturated fat 28.73g 0.001g 192%
Vitamin B1 1.644mg 0.014mg 136%
Copper 1.22mg 0.002mg 135%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.023mg 107%
Magnesium 392mg 3mg 93%
Phosphorus 642mg 3mg 91%
Iron 5.73mg 0.01mg 72%
Fats 42.16g 0.02g 65%
Selenium 25.4µg 0µg 46%
Zinc 4.34mg 0.02mg 39%
Protein 18.29g 0.12g 36%
Vitamin B6 0.473mg 0.001mg 36%
Calories 534kcal 1kcal 27%
Calcium 255mg 2mg 25%
Potassium 813mg 49mg 22%
Folate 87µg 2µg 21%
Monounsaturated fat 7.527g 0.015g 19%
Vitamin B3 3.08mg 0.191mg 18%
Saturated fat 3.663g 0.002g 17%
Vitamin B5 0.985mg 0.254mg 15%
Choline 78.7mg 2.6mg 14%
Carbs 28.88g 0g 10%
Caffeine 0mg 40mg 10%
Vitamin B2 0.161mg 0.076mg 7%
Vitamin K 4.3µg 0.1µg 4%
Vitamin E 0.31mg 0.01mg 2%
Sodium 30mg 2mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0mg 0%
Threonine 0.766mg 0.001mg 0%
Isoleucine 0.896mg 0.002mg 0%
Leucine 1.235mg 0.005mg 0%
Lysine 0.862mg 0.001mg 0%
Methionine 0.37mg 0mg 0%
Phenylalanine 0.957mg 0.003mg 0%
Valine 1.072mg 0.003mg 0%
Histidine 0.472mg 0.002mg 0%
Omega-6 - Eicosadienoic acid 0.007g 0g 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
Coffee
Coffee
1
99%
Protein: 0.12 g
Fats: 0.02 g
Carbs: 0 g
Water: 99.39 g
Other: 0.47 g
Contains more ProteinProtein +15141.7%
Contains more FatsFats +210700%
Contains more CarbsCarbs +∞%
Contains more OtherOther +689.4%
Contains more WaterWater +1328%

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
Coffee
Coffee
1
11% 83% 6%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +50080%
Contains more Poly. FatPolyunsaturated fat +2872900%
Contains less Sat. FatSaturated fat -99.9%

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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. 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.