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  6. Flax seeds vs. Figs

Flax seeds vs. Figs — In-Depth Nutrition Comparison

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How are flax seeds and figs different?

  • Flax seeds have more vitamin B1, copper, manganese, fiber, phosphorus, magnesium, iron, selenium, zinc, and vitamin B6 than figs.
  • Daily need coverage for vitamin B1 for flax seeds is 132% higher.
  • Flax seeds contain 127 times more selenium than figs. While flax seeds contain 25.4µg of selenium, figs contain only 0.2µg.

Seeds, flaxseed and Figs, raw are the varieties used in this article.

Infographic

Flax seeds vs Figs 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%
Figs
Figs
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +2205.9%
Contains more CalciumCalcium +628.6%
Contains more PotassiumPotassium +250.4%
Contains more IronIron +1448.6%
Contains more CopperCopper +1642.9%
Contains more ZincZinc +2793.3%
Contains more PhosphorusPhosphorus +4485.7%
Contains more ManganeseManganese +1839.1%
Contains more SeleniumSelenium +12600%
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%
Figs
Figs
2
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin EVitamin E +181.8%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +228.3%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more FolateFolate +1350%
Contains more CholineCholine +1574.5%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~4.7µg

All nutrients comparison - raw data values

Nutrient Flax seeds Figs DV% diff.
Polyunsaturated fat 28.73g 0.144g 191%
Vitamin B1 1.644mg 0.06mg 132%
Copper 1.22mg 0.07mg 128%
Manganese 2.482mg 0.128mg 102%
Fiber 27.3g 2.9g 98%
Phosphorus 642mg 14mg 90%
Magnesium 392mg 17mg 89%
Iron 5.73mg 0.37mg 67%
Fats 42.16g 0.3g 64%
Selenium 25.4µg 0.2µg 46%
Zinc 4.34mg 0.15mg 38%
Protein 18.29g 0.75g 35%
Vitamin B6 0.473mg 0.113mg 28%
Calories 534kcal 74kcal 23%
Calcium 255mg 35mg 22%
Folate 87µg 6µg 20%
Monounsaturated fat 7.527g 0.066g 19%
Potassium 813mg 232mg 17%
Vitamin B3 3.08mg 0.4mg 17%
Saturated fat 3.663g 0.06g 16%
Vitamin B5 0.985mg 0.3mg 14%
Choline 78.7mg 4.7mg 13%
Vitamin B2 0.161mg 0.05mg 9%
Carbs 28.88g 19.18g 3%
Vitamin C 0.6mg 2mg 2%
Vitamin A 0µg 7µg 1%
Vitamin E 0.31mg 0.11mg 1%
Sodium 30mg 1mg 1%
Net carbs 1.58g 16.28g N/A
Sugar 1.55g 16.26g N/A
Vitamin K 4.3µg 4.7µg 0%
Tryptophan 0.297mg 0.006mg 0%
Threonine 0.766mg 0.024mg 0%
Isoleucine 0.896mg 0.023mg 0%
Leucine 1.235mg 0.033mg 0%
Lysine 0.862mg 0.03mg 0%
Methionine 0.37mg 0.006mg 0%
Phenylalanine 0.957mg 0.018mg 0%
Valine 1.072mg 0.028mg 0%
Histidine 0.472mg 0.011mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +2338.7%
Contains more FatsFats +13953.3%
Contains more CarbsCarbs +50.6%
Contains more OtherOther +462.1%
Contains more WaterWater +1036.6%

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +11304.5%
Contains more Poly. FatPolyunsaturated fat +19851.4%
Contains less Sat. FatSaturated fat -98.4%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.