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Flax seeds vs. Edam — In-Depth Nutrition Comparison

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How are flax seeds and edam different?

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, and iron, while edam is higher in vitamin B12 and calcium.
  • Flax seeds cover your daily need for vitamin B1, 134% more than edam.
  • Flax seeds are lower in saturated fat.

Seeds, flaxseed and Cheese, edam types were used in this article.

Infographic

Flax seeds vs Edam 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%
Edam
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
Contains more MagnesiumMagnesium +1206.7%
Contains more PotassiumPotassium +332.4%
Contains more IronIron +1202.3%
Contains more CopperCopper +3288.9%
Contains more ZincZinc +15.7%
Contains more PhosphorusPhosphorus +19.8%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +22463.6%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +186.7%

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%
Edam
4
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +4343.2%
Contains more Vitamin B3Vitamin B3 +3656.1%
Contains more Vitamin B5Vitamin B5 +250.5%
Contains more Vitamin B6Vitamin B6 +522.4%
Contains more Vitamin KVitamin K +87%
Contains more FolateFolate +443.8%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +141.6%
Contains more Vitamin B12Vitamin B12 +∞%

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
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 g
Contains more FatsFats +51.7%
Contains more CarbsCarbs +1919.6%
Contains more ProteinProtein +36.6%
Contains more WaterWater +497.1%
Contains more OtherOther +13.7%

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
Edam
1
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -79.2%
Contains more Poly. FatPolyunsaturated fat +4220.3%
~equal in Monounsaturated fat ~8.125g

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

All nutrients comparison - raw data values

Nutrient Flax seeds Edam DV% diff.
Polyunsaturated fat 28.73g 0.665g 187%
Vitamin B1 1.644mg 0.037mg 134%
Copper 1.22mg 0.036mg 132%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.011mg 107%
Magnesium 392mg 30mg 86%
Iron 5.73mg 0.44mg 66%
Vitamin B12 0µg 1.54µg 64%
Saturated fat 3.663g 17.572g 63%
Calcium 255mg 731mg 48%
Sodium 30mg 812mg 34%
Vitamin B6 0.473mg 0.076mg 31%
Cholesterol 0mg 89mg 30%
Vitamin A 0µg 243µg 27%
Fats 42.16g 27.8g 22%
Selenium 25.4µg 14.5µg 20%
Vitamin B3 3.08mg 0.082mg 19%
Folate 87µg 16µg 18%
Potassium 813mg 188mg 18%
Vitamin B2 0.161mg 0.389mg 18%
Phosphorus 642mg 536mg 15%
Vitamin B5 0.985mg 0.281mg 14%
Protein 18.29g 24.99g 13%
Choline 78.7mg 15.4mg 12%
Calories 534kcal 357kcal 9%
Carbs 28.88g 1.43g 9%
Zinc 4.34mg 3.75mg 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 4.3µg 2.3µg 2%
Monounsaturated fat 7.527g 8.125g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 1.43g N/A
Sugar 1.55g 1.43g N/A
Vitamin E 0.31mg 0.24mg 0%
Tryptophan 0.297mg 0.352mg 0%
Threonine 0.766mg 0.932mg 0%
Isoleucine 0.896mg 1.308mg 0%
Leucine 1.235mg 2.57mg 0%
Lysine 0.862mg 2.66mg 0%
Methionine 0.37mg 0.721mg 0%
Phenylalanine 0.957mg 1.434mg 0%
Valine 1.072mg 1.81mg 0%
Histidine 0.472mg 1.034mg 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 Edam
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
34%
Edam
Minerals Daily Need Coverage Score
191%
Flax seeds
80%
Edam

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 782mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 13.909g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food is lower in Sugar?
Edam
Edam is lower in Sugar (difference - 0.12g)
Which food is lower in glycemic index?
Edam
Edam is lower in glycemic index (difference - 27)
Which food is cheaper?
Edam
Edam is cheaper (difference - $0.4)

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.