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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%

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

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

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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. 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.