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Flax seeds vs. Edible mushroom — In-Depth Nutrition Comparison

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Significant differences between flax seeds and edible mushroom

  • Flax seeds are richer than edible mushroom in vitamin B1, manganese, fiber, copper, magnesium, phosphorus, iron, zinc, selenium, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 130% more than edible mushroom.
  • Flax seeds have 53 times more manganese than edible mushroom. Flax seeds have 2.482mg of manganese, while edible mushroom has 0.047mg.

Specific food types used in this comparison are Seeds, flaxseed and Mushrooms, white, raw.

Infographic

Flax seeds vs Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +155.7%
Contains more IronIron +1046%
Contains more CopperCopper +283.6%
Contains more ZincZinc +734.6%
Contains more PhosphorusPhosphorus +646.5%
Contains more ManganeseManganese +5180.9%
Contains more SeleniumSelenium +173.1%
Contains less SodiumSodium -83.3%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +1929.6%
Contains more Vitamin B6Vitamin B6 +354.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +411.8%
Contains more CholineCholine +354.9%
Contains more Vitamin CVitamin C +250%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +149.7%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~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
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +491.9%
Contains more FatsFats +12300%
Contains more CarbsCarbs +785.9%
Contains more OtherOther +331.4%
Contains more WaterWater +1228.3%

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
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +17856.3%
Contains less Sat. FatSaturated fat -98.6%

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
90% 10%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +270%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Edible mushroom
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Edible mushroom DV% diff.
Polyunsaturated fat 28.73g 0.16g 190%
Vitamin B1 1.644mg 0.081mg 130%
Manganese 2.482mg 0.047mg 106%
Fiber 27.3g 1g 105%
Copper 1.22mg 0.318mg 100%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 86mg 79%
Iron 5.73mg 0.5mg 65%
Fats 42.16g 0.34g 64%
Zinc 4.34mg 0.52mg 35%
Protein 18.29g 3.09g 30%
Selenium 25.4µg 9.3µg 29%
Vitamin B6 0.473mg 0.104mg 28%
Calories 534kcal 22kcal 26%
Calcium 255mg 3mg 25%
Monounsaturated fat 7.527g 0g 19%
Vitamin B2 0.161mg 0.402mg 19%
Folate 87µg 17µg 18%
Saturated fat 3.663g 0.05g 16%
Potassium 813mg 318mg 15%
Choline 78.7mg 17.3mg 11%
Vitamin B5 0.985mg 1.497mg 10%
Carbs 28.88g 3.26g 9%
Vitamin K 4.3µg 0µg 4%
Vitamin B3 3.08mg 3.607mg 3%
Vitamin C 0.6mg 2.1mg 2%
Vitamin E 0.31mg 0.01mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Sodium 30mg 5mg 1%
Net carbs 1.58g 2.26g N/A
Sugar 1.55g 1.98g N/A
Tryptophan 0.297mg 0.035mg 0%
Threonine 0.766mg 0.107mg 0%
Isoleucine 0.896mg 0.076mg 0%
Leucine 1.235mg 0.12mg 0%
Lysine 0.862mg 0.107mg 0%
Methionine 0.37mg 0.031mg 0%
Phenylalanine 0.957mg 0.085mg 0%
Valine 1.072mg 0.232mg 0%
Histidine 0.472mg 0.057mg 0%
Fructose 0g 0.17g 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 Edible mushroom
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
26%
Edible mushroom
Minerals Daily Need Coverage Score
191%
Flax seeds
27%
Edible mushroom

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 - 0.43g)
Which food contains less Sodium?
Edible mushroom
Edible mushroom contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 3.613g)
Which food is lower in glycemic index?
Edible mushroom
Edible mushroom is lower in glycemic index (difference - 32)
Which food is cheaper?
Edible mushroom
Edible mushroom is cheaper (difference - $2)
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
  2. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.