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  6. Flax seeds vs. Cream pie

Flax seeds vs. Cream pie — In-Depth Nutrition Comparison

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Significant differences between flax seeds and cream pie

  • Flax seeds are richer than cream pie in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, and selenium.
  • Flax seeds cover your daily vitamin B1 needs 130% more than cream pie.
  • Flax seeds have 34 times more fiber than cream pie. Flax seeds have 27.3g of fiber, while cream pie has 0.8g.
  • Flax seeds are lower in saturated fat.

Specific food types used in this comparison are Seeds, flaxseed and Pie, chocolate creme, commercially prepared.

Infographic

Flax seeds vs Cream pie 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 14% 20% 14% 56% 39% 12% 34% 35% 21% 33%
Contains more MagnesiumMagnesium +1963.2%
Contains more CalciumCalcium +286.4%
Contains more PotassiumPotassium +405%
Contains more IronIron +284.6%
Contains more CopperCopper +933.9%
Contains more ZincZinc +886.4%
Contains more PhosphorusPhosphorus +712.7%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +1441.6%
Contains more SeleniumSelenium +323.3%

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%
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% 15% 22% 1.5% 22% 32% 11% 14% 4.6% 15% 24% 14% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1789.7%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +409.1%
Contains more Vitamin B5Vitamin B5 +324.6%
Contains more Vitamin B6Vitamin B6 +2265%
Contains more FolateFolate +357.9%
Contains more CholineCholine +339.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +251.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +120.9%

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
4% 22% 38% 34%
Protein: 4.15 g
Fats: 22.41 g
Carbs: 38.44 g
Water: 33.92 g
Other: 1.08 g
Contains more ProteinProtein +340.7%
Contains more FatsFats +88.1%
Contains more OtherOther +243.5%
Contains more CarbsCarbs +33.1%
Contains more WaterWater +387.4%

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
59% 35% 5%
Saturated fat: Sat. Fat 12.449 g
Monounsaturated fat: Mono. Fat 7.336 g
Polyunsaturated fat: Poly. Fat 1.149 g
Contains less Sat. FatSaturated fat -70.6%
Contains more Poly. FatPolyunsaturated fat +2400.4%
~equal in Monounsaturated fat ~7.336g

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 Cream pie
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Cream pie DV% diff.
Polyunsaturated fat 28.73g 1.149g 184%
Vitamin B1 1.644mg 0.087mg 130%
Copper 1.22mg 0.118mg 122%
Fiber 27.3g 0.8g 106%
Manganese 2.482mg 0.161mg 101%
Magnesium 392mg 19mg 89%
Phosphorus 642mg 79mg 80%
Iron 5.73mg 1.49mg 53%
Saturated fat 3.663g 12.449g 40%
Zinc 4.34mg 0.44mg 35%
Selenium 25.4µg 6µg 35%
Vitamin B6 0.473mg 0.02mg 35%
Fats 42.16g 22.41g 30%
Protein 18.29g 4.15g 28%
Calcium 255mg 66mg 19%
Potassium 813mg 161mg 19%
Folate 87µg 19µg 17%
Vitamin B5 0.985mg 0.232mg 15%
Vitamin B3 3.08mg 0.605mg 15%
Choline 78.7mg 17.9mg 11%
Sodium 30mg 266mg 10%
Calories 534kcal 353kcal 9%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 0µg 46µg 5%
Vitamin E 0.31mg 1.09mg 5%
Vitamin K 4.3µg 9.5µg 4%
Cholesterol 0mg 12mg 4%
Carbs 28.88g 38.44g 3%
Vitamin B2 0.161mg 0.14mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 37.64g N/A
Vitamin D 0IU 3IU 0%
Sugar 1.55g 27.39g N/A
Trans fat 2.49g N/A
Monounsaturated fat 7.527g 7.336g 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Cream pie
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
14%
Cream pie
Minerals Daily Need Coverage Score
191%
Flax seeds
28%
Cream pie

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 25.84g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 236mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 8.786g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in glycemic index?
Cream pie
Cream pie is lower in glycemic index (difference - 0)
Which food is cheaper?
Cream pie
Cream pie is cheaper (difference - $3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cream pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175014/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.