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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

Flax seeds vs Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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.
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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
12% 7% 74% 6% 3%
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
26% 52% 22%
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%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Crouton 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Crouton
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
35%
Crouton
Minerals Daily Need Coverage Score
191%
Flax seeds
70%
Crouton

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 668mg)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 2.153g)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 72)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $1.5)
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.