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Flax seeds vs. Cumin — In-Depth Nutrition Comparison

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The main differences between Flax seeds and Cumin

  • Flax seeds have more Vitamin B1, Fiber, Copper, Selenium, and Phosphorus, however, Cumin have more Iron, Calcium, Manganese, Potassium, and Vitamin E.
  • Daily need coverage for Iron from Cumin is 758% higher.
  • Cumin has 5 times less Selenium than Flax seeds. Flax seeds have 25.4µg of Selenium, while Cumin has 5.2µg.

Food types used in this article are Seeds, flaxseed and Spices, cumin seed.

Infographic

Flax seeds vs Cumin 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%
Cumin
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 261% 279% 158% 2489% 289% 131% 214% 22% 435% 28%
Contains more CopperCopper +40.7%
Contains more PhosphorusPhosphorus +28.7%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +388.5%
Contains more CalciumCalcium +265.1%
Contains more PotassiumPotassium +119.9%
Contains more IronIron +1058.1%
Contains more ZincZinc +10.6%
Contains more ManganeseManganese +34.3%
~equal in Magnesium ~366mg

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%
Cumin
6
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 26% 76% 67% 0% 157% 75% 86% 0% 100% 0% 14% 7.5% 13%
Contains more Vitamin B1Vitamin B1 +161.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +770%
Contains more CholineCholine +218.6%
Contains more Vitamin CVitamin C +1183.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +974.2%
Contains more Vitamin B2Vitamin B2 +103.1%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin KVitamin K +25.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.435mg
~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
Cumin
3
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more FatsFats +89.3%
Contains more CarbsCarbs +53.2%
Contains more WaterWater +15.8%
Contains more OtherOther +105.4%
~equal in Protein ~17.81g

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
Cumin
2
8% 74% 17%
Saturated Fat: Sat. Fat 1.535 g
Monounsaturated Fat: Mono. Fat 14.04 g
Polyunsaturated fat: Poly. Fat 3.279 g
Contains more Poly. FatPolyunsaturated fat +776.2%
Contains less Sat. FatSaturated Fat -58.1%
Contains more Mono. FatMonounsaturated Fat +86.5%

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 Cumin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Cumin Opinion
Calories 534kcal 375kcal Flax seeds
Protein 18.29g 17.81g Flax seeds
Fats 42.16g 22.27g Flax seeds
Vitamin C 0.6mg 7.7mg Cumin
Net carbs 1.58g 33.74g Cumin
Carbs 28.88g 44.24g Cumin
Magnesium 392mg 366mg Flax seeds
Calcium 255mg 931mg Cumin
Potassium 813mg 1788mg Cumin
Iron 5.73mg 66.36mg Cumin
Sugar 1.55g 2.25g Flax seeds
Fiber 27.3g 10.5g Flax seeds
Copper 1.22mg 0.867mg Flax seeds
Zinc 4.34mg 4.8mg Cumin
Phosphorus 642mg 499mg Flax seeds
Sodium 30mg 168mg Flax seeds
Vitamin A 0IU 1270IU Cumin
Vitamin A 0µg 64µg Cumin
Vitamin E 0.31mg 3.33mg Cumin
Manganese 2.482mg 3.333mg Cumin
Selenium 25.4µg 5.2µg Flax seeds
Vitamin B1 1.644mg 0.628mg Flax seeds
Vitamin B2 0.161mg 0.327mg Cumin
Vitamin B3 3.08mg 4.579mg Cumin
Vitamin B5 0.985mg Flax seeds
Vitamin B6 0.473mg 0.435mg Flax seeds
Vitamin K 4.3µg 5.4µg Cumin
Folate 87µg 10µg Flax seeds
Choline 78.7mg 24.7mg Flax seeds
Saturated Fat 3.663g 1.535g Cumin
Monounsaturated Fat 7.527g 14.04g Cumin
Polyunsaturated fat 28.73g 3.279g Flax seeds
Tryptophan 0.297mg Flax seeds
Threonine 0.766mg Flax seeds
Isoleucine 0.896mg Flax seeds
Leucine 1.235mg Flax seeds
Lysine 0.862mg Flax seeds
Methionine 0.37mg Flax seeds
Phenylalanine 0.957mg Flax seeds
Valine 1.072mg Flax seeds
Histidine 0.472mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Cumin
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
48%
Cumin
Minerals Daily Need Coverage Score
191%
Flax seeds
431%
Cumin

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 138mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $1)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 2.128g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.