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Flax seeds vs. Cucumber — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and cucumber

  • Cucumber has less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 135% more than cucumber.
  • Cucumber contains 85 times less selenium than flax seeds. Flax seeds contain 25.4µg of selenium, while cucumber contains 0.3µg.

Food varieties used in this article are Seeds, flaxseed and Cucumber, with peel, raw.

Infographic

Flax seeds vs Cucumber 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.
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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more MagnesiumMagnesium +2915.4%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +453.1%
Contains more IronIron +1946.4%
Contains more CopperCopper +2875.6%
Contains more ZincZinc +2070%
Contains more PhosphorusPhosphorus +2575%
Contains more ManganeseManganese +3041.8%
Contains more SeleniumSelenium +8366.7%
Contains less SodiumSodium -93.3%

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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin EVitamin E +933.3%
Contains more Vitamin B1Vitamin B1 +5988.9%
Contains more Vitamin B2Vitamin B2 +387.9%
Contains more Vitamin B3Vitamin B3 +3042.9%
Contains more Vitamin B5Vitamin B5 +280.3%
Contains more Vitamin B6Vitamin B6 +1082.5%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +1211.7%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +281.4%
~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
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +2713.8%
Contains more FatsFats +38227.3%
Contains more CarbsCarbs +695.6%
Contains more OtherOther +876.3%
Contains more WaterWater +1268.2%

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
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains more Mono. FatMonounsaturated fat +150440%
Contains more Poly. FatPolyunsaturated fat +89681.3%
Contains less Sat. FatSaturated fat -99%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
33% 30% 35%
Starch: 0.83 g
Sucrose: 0.03 g
Glucose: 0.76 g
Fructose: 0.87 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more SucroseSucrose +3733.3%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +90%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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 Cucumber
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium 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 Cucumber DV% diff.
Polyunsaturated fat 28.73g 0.032g 191%
Vitamin B1 1.644mg 0.027mg 135%
Copper 1.22mg 0.041mg 131%
Fiber 27.3g 0.5g 107%
Manganese 2.482mg 0.079mg 104%
Magnesium 392mg 13mg 90%
Phosphorus 642mg 24mg 88%
Iron 5.73mg 0.28mg 68%
Fats 42.16g 0.11g 65%
Selenium 25.4µg 0.3µg 46%
Zinc 4.34mg 0.2mg 38%
Protein 18.29g 0.65g 35%
Vitamin B6 0.473mg 0.04mg 33%
Calories 534kcal 15kcal 26%
Calcium 255mg 16mg 24%
Folate 87µg 7µg 20%
Potassium 813mg 147mg 20%
Vitamin B3 3.08mg 0.098mg 19%
Monounsaturated fat 7.527g 0.005g 19%
Saturated fat 3.663g 0.037g 16%
Vitamin B5 0.985mg 0.259mg 15%
Choline 78.7mg 6mg 13%
Vitamin B2 0.161mg 0.033mg 10%
Vitamin K 4.3µg 16.4µg 10%
Carbs 28.88g 3.63g 8%
Vitamin E 0.31mg 0.03mg 2%
Vitamin C 0.6mg 2.8mg 2%
Fructose 0g 0.87g 1%
Vitamin A 0µg 5µg 1%
Sodium 30mg 2mg 1%
Net carbs 1.58g 3.13g N/A
Sugar 1.55g 1.67g N/A
Starch 0.83g 0%
Tryptophan 0.297mg 0.005mg 0%
Threonine 0.766mg 0.019mg 0%
Isoleucine 0.896mg 0.021mg 0%
Leucine 1.235mg 0.029mg 0%
Lysine 0.862mg 0.029mg 0%
Methionine 0.37mg 0.006mg 0%
Phenylalanine 0.957mg 0.019mg 0%
Valine 1.072mg 0.022mg 0%
Histidine 0.472mg 0.01mg 0%
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 Cucumber
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
8%
Cucumber
Minerals Daily Need Coverage Score
191%
Flax seeds
8%
Cucumber

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.12g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Cucumber
Cucumber is lower in Saturated fat (difference - 3.626g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 21)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $2.6)
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. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.