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  6. Flax seeds vs. Macaroon

Flax seeds vs. Macaroon — In-Depth Nutrition Comparison

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How are Flax seeds and Macaroon different?

  • Flax seeds has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Macaroon.
  • Daily need coverage for Vitamin B1 from Flax seeds is 135% higher.
  • Flax seeds contains 14 times more Magnesium than Macaroon. While Flax seeds contains 392mg of Magnesium, Macaroon contains only 29mg.
  • Flax seeds has less Saturated Fat.

Seeds, flaxseed and Cookies, coconut macaroon are the varieties used in this article.

Infographic

Flax seeds vs Macaroon 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +5000%
Contains more PotassiumPotassium +561%
Contains more IronIron +598.8%
Contains more CopperCopper +353.5%
Contains more ZincZinc +494.5%
Contains more PhosphorusPhosphorus +844.1%
Contains less SodiumSodium -87.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +273.5%

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 0% 0% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +63.2%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +168.3%
Contains more Vitamin B3Vitamin B3 +1300%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +392.7%
Contains more Vitamin KVitamin K +290.9%
Contains more FolateFolate +2800%
Contains more CholineCholine +764.8%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +505.6%
Contains more FatsFats +87%
Contains more OtherOther +117%
Contains more CarbsCarbs +112%
Contains more WaterWater +65.2%

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
89% 7% 4%
Saturated Fat: Sat. Fat 20.099 g
Monounsaturated Fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated Fat -81.8%
Contains more Mono. FatMonounsaturated Fat +367.5%
Contains more Poly. FatPolyunsaturated fat +3446.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Macaroon Opinion
Calories 534kcal 460kcal Flax seeds
Protein 18.29g 3.02g Flax seeds
Fats 42.16g 22.55g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 56.12g Macaroon
Carbs 28.88g 61.22g Macaroon
Magnesium 392mg 29mg Flax seeds
Calcium 255mg 5mg Flax seeds
Potassium 813mg 123mg Flax seeds
Iron 5.73mg 0.82mg Flax seeds
Sugar 1.55g 45.16g Flax seeds
Fiber 27.3g 5.1g Flax seeds
Copper 1.22mg 0.269mg Flax seeds
Zinc 4.34mg 0.73mg Flax seeds
Phosphorus 642mg 68mg Flax seeds
Sodium 30mg 241mg Flax seeds
Vitamin E 0.31mg 0.19mg Flax seeds
Manganese 2.482mg Flax seeds
Selenium 25.4µg 6.8µg Flax seeds
Vitamin B1 1.644mg 0.02mg Flax seeds
Vitamin B2 0.161mg 0.06mg Flax seeds
Vitamin B3 3.08mg 0.22mg Flax seeds
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg 0.096mg Flax seeds
Vitamin K 4.3µg 1.1µg Flax seeds
Folate 87µg 3µg Flax seeds
Choline 78.7mg 9.1mg Flax seeds
Saturated Fat 3.663g 20.099g Flax seeds
Monounsaturated Fat 7.527g 1.61g Flax seeds
Polyunsaturated fat 28.73g 0.81g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Macaroon
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
5%
Macaroon
Minerals Daily Need Coverage Score
191%
Flax seeds
27%
Macaroon

Comparison summary

Which food is lower in glycemic index?
Macaroon
Macaroon is lower in glycemic index (difference - 32)
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 43.61g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 211mg)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 16.436g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.