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Flax seeds vs. Cutlet — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and cutlet?

  • Flax seeds are richer in vitamin B1, magnesium, fiber, phosphorus, iron, zinc, and calcium, yet cutlet is richer in vitamin B3, vitamin E, and vitamin B2.
  • Cutlet's daily need coverage for vitamin B3 is 145% higher.
  • Flax seeds have 131 times more magnesium than cutlet. Flax seeds have 392mg of magnesium, while cutlet has 3mg.

We used Seeds, flaxseed and WORTHINGTON Multigrain Cutlets, canned, unprepared types in this comparison.

Infographic

Flax seeds vs Cutlet 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%
Cutlet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +1059.1%
Contains more PotassiumPotassium +674.3%
Contains more IronIron +237.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +334%
Contains more PhosphorusPhosphorus +1046.4%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Cutlet
3
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4250%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +5735.5%
Contains more Vitamin B2Vitamin B2 +726.1%
Contains more Vitamin B3Vitamin B3 +753.6%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.5mg
~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
Cutlet
2
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more FatsFats +2710.7%
Contains more CarbsCarbs +295.6%
Contains more OtherOther +204.1%
Contains more ProteinProtein +27.3%
Contains more WaterWater +858.2%

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
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains more Mono. FatMonounsaturated fat +3663.5%
Contains more Poly. FatPolyunsaturated fat +3491.3%
Contains less Sat. FatSaturated fat -91.8%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Cutlet DV% diff.
Polyunsaturated fat 28.73g 0.8g 186%
Vitamin B3 3.08mg 26.29mg 145%
Copper 1.22mg 136%
Vitamin B1 1.644mg 0.05mg 133%
Vitamin E 0.31mg 18.09mg 119%
Manganese 2.482mg 108%
Magnesium 392mg 3mg 93%
Fiber 27.3g 4.5g 91%
Vitamin B2 0.161mg 1.33mg 90%
Phosphorus 642mg 56mg 84%
Fats 42.16g 1.5g 63%
Iron 5.73mg 1.7mg 50%
Selenium 25.4µg 46%
Zinc 4.34mg 1mg 30%
Calcium 255mg 22mg 23%
Folate 87µg 2µg 21%
Calories 534kcal 117kcal 21%
Potassium 813mg 105mg 21%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 0.2g 18%
Saturated fat 3.663g 0.3g 15%
Sodium 30mg 371mg 15%
Choline 78.7mg 14%
Protein 18.29g 23.29g 10%
Carbs 28.88g 7.3g 7%
Vitamin K 4.3µg 4%
Vitamin B6 0.473mg 0.5mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 2.8g N/A
Sugar 1.55g 0.2g N/A
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-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 Cutlet
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
99%
Cutlet
Minerals Daily Need Coverage Score
191%
Flax seeds
18%
Cutlet

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 - 341mg)
Which food is lower in Sugar?
Cutlet
Cutlet is lower in Sugar (difference - 1.35g)
Which food is lower in Saturated fat?
Cutlet
Cutlet is lower in Saturated fat (difference - 3.363g)
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 0)
Which food is cheaper?
Cutlet
Cutlet is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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.