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  6. Flax seeds vs. Dried fruit

Flax seeds vs. Dried fruit — In-Depth Nutrition Comparison

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Important differences between flax seeds and dried fruit

  • Flax seeds have more vitamin B1, manganese, copper, magnesium, phosphorus, fiber, selenium, iron, and zinc; however, dried fruit is richer in vitamin A.
  • Flax seeds' daily need coverage for vitamin B1 is 136% more.
  • Flax seeds contain 12 times more magnesium than dried fruit. Flax seeds contain 392mg of magnesium, while dried fruit contains 32mg.

The food varieties used in the comparison are Seeds, flaxseed and Apricots, dried, sulfured, uncooked.

Infographic

Flax seeds vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +363.6%
Contains more IronIron +115.4%
Contains more CopperCopper +255.7%
Contains more ZincZinc +1012.8%
Contains more PhosphorusPhosphorus +804.2%
Contains more ManganeseManganese +956.2%
Contains more SeleniumSelenium +1054.5%
Contains more PotassiumPotassium +42.9%
Contains less SodiumSodium -66.7%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin B1Vitamin B1 +10860%
Contains more Vitamin B2Vitamin B2 +117.6%
Contains more Vitamin B3Vitamin B3 +19%
Contains more Vitamin B5Vitamin B5 +90.9%
Contains more Vitamin B6Vitamin B6 +230.8%
Contains more Vitamin KVitamin K +38.7%
Contains more FolateFolate +770%
Contains more CholineCholine +466.2%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1296.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Dried fruit DV% diff.
Polyunsaturated fat 28.73g 0.074g 191%
Vitamin B1 1.644mg 0.015mg 136%
Manganese 2.482mg 0.235mg 98%
Copper 1.22mg 0.343mg 97%
Magnesium 392mg 32mg 86%
Phosphorus 642mg 71mg 82%
Fiber 27.3g 7.3g 80%
Fats 42.16g 0.51g 64%
Selenium 25.4µg 2.2µg 42%
Iron 5.73mg 2.66mg 38%
Zinc 4.34mg 0.39mg 36%
Protein 18.29g 3.39g 30%
Vitamin E 0.31mg 4.33mg 27%
Vitamin B6 0.473mg 0.143mg 25%
Calcium 255mg 55mg 20%
Vitamin A 0µg 180µg 20%
Folate 87µg 10µg 19%
Monounsaturated fat 7.527g 0.074g 19%
Saturated fat 3.663g 0.017g 17%
Fructose 0g 12.47g 16%
Calories 534kcal 241kcal 15%
Choline 78.7mg 13.9mg 12%
Carbs 28.88g 62.64g 11%
Potassium 813mg 1162mg 10%
Vitamin B5 0.985mg 0.516mg 9%
Vitamin B2 0.161mg 0.074mg 7%
Vitamin B3 3.08mg 2.589mg 3%
Sodium 30mg 10mg 1%
Vitamin K 4.3µg 3.1µg 1%
Vitamin C 0.6mg 1mg 0%
Net carbs 1.58g 55.34g N/A
Sugar 1.55g 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.297mg 0.016mg 0%
Threonine 0.766mg 0.073mg 0%
Isoleucine 0.896mg 0.063mg 0%
Leucine 1.235mg 0.105mg 0%
Lysine 0.862mg 0.083mg 0%
Methionine 0.37mg 0.015mg 0%
Phenylalanine 0.957mg 0.062mg 0%
Valine 1.072mg 0.078mg 0%
Histidine 0.472mg 0.047mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +439.5%
Contains more FatsFats +8166.7%
Contains more OtherOther +44.4%
Contains more CarbsCarbs +116.9%
Contains more WaterWater +343.8%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +10071.6%
Contains more Poly. FatPolyunsaturated fat +38724.3%
Contains less Sat. FatSaturated fat -99.5%

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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +586.1%
Contains more GlucoseGlucose +8170%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.