Flax seeds vs. Crouton — In-Depth Nutrition Comparison
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Important differences between flax seeds and crouton
- Flax seeds have more copper, fiber, manganese, magnesium, vitamin B1, phosphorus, vitamin B6, and zinc; however, crouton is richer in selenium.
- Flax seeds' daily need coverage for copper is 117% more.
- Flax seeds contain 18 times more vitamin B6 than crouton. Flax seeds contain 0.473mg of vitamin B6, while crouton contains 0.026mg.
- Flax seeds contain less sodium.
The food varieties used in the comparison are Seeds, flaxseed and Croutons, plain.
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.
| Contains more MagnesiumMagnesium | +1164.5% |
| Contains more CalciumCalcium | +235.5% |
| Contains more PotassiumPotassium | +555.6% |
| Contains more IronIron | +40.4% |
| Contains more CopperCopper | +648.5% |
| Contains more ZincZinc | +387.6% |
| Contains more PhosphorusPhosphorus | +458.3% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +396.4% |
| Contains more SeleniumSelenium | +47.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.9% |
| Contains more Vitamin B5Vitamin B5 | +129.6% |
| Contains more Vitamin B6Vitamin B6 | +1719.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +68.9% |
| Contains more Vitamin B3Vitamin B3 | +76.6% |
| Contains more FolateFolate | +51.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 1.273g | 183% |
| Copper | 1.22mg | 0.163mg | 117% |
| Fiber | 27.3g | 5.1g | 89% |
| Manganese | 2.482mg | 0.5mg | 86% |
| Magnesium | 392mg | 31mg | 86% |
| Vitamin B1 | 1.644mg | 0.623mg | 85% |
| Phosphorus | 642mg | 115mg | 75% |
| Fats | 42.16g | 6.6g | 55% |
| Vitamin B6 | 0.473mg | 0.026mg | 34% |
| Zinc | 4.34mg | 0.89mg | 31% |
| Sodium | 30mg | 698mg | 29% |
| Selenium | 25.4µg | 37.5µg | 22% |
| Iron | 5.73mg | 4.08mg | 21% |
| Potassium | 813mg | 124mg | 20% |
| Calcium | 255mg | 76mg | 18% |
| Carbs | 28.88g | 73.5g | 15% |
| Vitamin B3 | 3.08mg | 5.439mg | 15% |
| Choline | 78.7mg | 14% | |
| Protein | 18.29g | 11.9g | 13% |
| Folate | 87µg | 132µg | 11% |
| Monounsaturated fat | 7.527g | 3.059g | 11% |
| Vitamin B5 | 0.985mg | 0.429mg | 11% |
| Saturated fat | 3.663g | 1.51g | 10% |
| Vitamin B2 | 0.161mg | 0.272mg | 9% |
| Calories | 534kcal | 407kcal | 6% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin E | 0.31mg | 2% | |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 68.4g | N/A |
| Sugar | 1.55g | N/A | |
| Tryptophan | 0.297mg | 0.14mg | 0% |
| Threonine | 0.766mg | 0.337mg | 0% |
| Isoleucine | 0.896mg | 0.456mg | 0% |
| Leucine | 1.235mg | 0.832mg | 0% |
| Lysine | 0.862mg | 0.278mg | 0% |
| Methionine | 0.37mg | 0.211mg | 0% |
| Phenylalanine | 0.957mg | 0.586mg | 0% |
| Valine | 1.072mg | 0.514mg | 0% |
| Histidine | 0.472mg | 0.255mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more ProteinProtein | +53.7% |
| Contains more FatsFats | +538.8% |
| Contains more WaterWater | +26.5% |
| Contains more OtherOther | +48.4% |
| Contains more CarbsCarbs | +154.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains more Mono. FatMonounsaturated fat | +146.1% |
| Contains more Poly. FatPolyunsaturated fat | +2156.9% |
| Contains less Sat. FatSaturated fat | -58.8% |
