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Flax seeds vs. Fajita — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and fajita

  • The amount of copper, vitamin B1, fiber, manganese, magnesium, iron, phosphorus, and zinc in flax seeds is higher than in fajita.
  • Flax seeds cover your daily need for copper, 132% more than fajita.
  • The amount of sodium in flax seeds is lower.

These are the specific foods used in this comparison Seeds, flaxseed and USDA Commodity, chicken fajita strips, frozen.

Infographic

Flax seeds vs Fajita 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%
Fajita
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +186.3%
Contains more IronIron +478.8%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +216.8%
Contains more PhosphorusPhosphorus +131.8%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +3660.6%
Contains more SeleniumSelenium +52.1%

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%
Fajita
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.9%
Contains more Vitamin B1Vitamin B1 +1544%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B6Vitamin B6 +22.2%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +2075%
Contains more CholineCholine +16.1%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more FatsFats +635.8%
Contains more CarbsCarbs +1195.1%
Contains more OtherOther +28.8%
Contains more WaterWater +914.4%
~equal in Protein ~18.56g

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
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains more Mono. FatMonounsaturated fat +222.6%
Contains more Poly. FatPolyunsaturated fat +2538.2%
Contains less Sat. FatSaturated fat -56.4%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Fajita DV% diff.
Polyunsaturated fat 28.73g 1.089g 184%
Copper 1.22mg 0.03mg 132%
Vitamin B1 1.644mg 0.1mg 129%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.066mg 105%
Magnesium 392mg 22mg 88%
Iron 5.73mg 0.99mg 59%
Fats 42.16g 5.73g 56%
Phosphorus 642mg 277mg 52%
Sodium 30mg 799mg 33%
Cholesterol 0mg 88mg 29%
Zinc 4.34mg 1.37mg 27%
Calcium 255mg 13mg 24%
Vitamin B12 0µg 0.54µg 23%
Folate 87µg 4µg 21%
Calories 534kcal 135kcal 20%
Potassium 813mg 284mg 16%
Selenium 25.4µg 16.7µg 16%
Monounsaturated fat 7.527g 2.333g 13%
Vitamin B3 3.08mg 4.779mg 11%
Saturated fat 3.663g 1.596g 9%
Carbs 28.88g 2.23g 9%
Vitamin B6 0.473mg 0.387mg 7%
Vitamin B5 0.985mg 0.726mg 5%
Vitamin B2 0.161mg 0.213mg 4%
Vitamin K 4.3µg 0.2µg 3%
Choline 78.7mg 67.8mg 2%
Protein 18.29g 18.56g 1%
Vitamin E 0.31mg 0.22mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 2.23g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0.2mg 0%
Threonine 0.766mg 0.452mg 0%
Isoleucine 0.896mg 0.813mg 0%
Leucine 1.235mg 1.56mg 0%
Lysine 0.862mg 1.857mg 0%
Methionine 0.37mg 0.552mg 0%
Phenylalanine 0.957mg 0.763mg 0%
Valine 1.072mg 0.847mg 0%
Histidine 0.472mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Fajita
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
31%
Fajita
Minerals Daily Need Coverage Score
191%
Flax seeds
45%
Fajita

Comparison summary

Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 769mg)
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?
Fajita
Fajita is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Fajita
Fajita is lower in Saturated fat (difference - 2.067g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 42)
Which food is cheaper?
Fajita
Fajita is cheaper (difference - $3)

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.