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Flax seeds vs. Feijoa — In-Depth Nutrition Comparison

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The main differences between flax seeds and feijoa

  • Flax seeds have more vitamin B1, copper, manganese, magnesium, phosphorus, fiber, iron, zinc, and vitamin B6; however, feijoa has more vitamin C.
  • Daily need coverage for vitamin B1 for flax seeds is 137% higher.
  • Feijoa has 72 times less zinc than flax seeds. Flax seeds have 4.34mg of zinc, while feijoa has 0.06mg.

Food types used in this article are Seeds, flaxseed and Feijoa, raw.

Infographic

Flax seeds vs Feijoa 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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +372.7%
Contains more IronIron +3992.9%
Contains more CopperCopper +3288.9%
Contains more ZincZinc +7133.3%
Contains more PhosphorusPhosphorus +3278.9%
Contains more ManganeseManganese +2854.8%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -90%

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%
Feijoa
1
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin EVitamin E +93.8%
Contains more Vitamin B1Vitamin B1 +27300%
Contains more Vitamin B2Vitamin B2 +794.4%
Contains more Vitamin B3Vitamin B3 +944.1%
Contains more Vitamin B5Vitamin B5 +322.7%
Contains more Vitamin B6Vitamin B6 +606%
Contains more Vitamin KVitamin K +22.9%
Contains more FolateFolate +278.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +5383.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +2476.1%
Contains more FatsFats +9938.1%
Contains more CarbsCarbs +89.9%
Contains more OtherOther +876.3%
Contains more WaterWater +1096.6%

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
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains more Mono. FatMonounsaturated fat +13341.1%
Contains more Poly. FatPolyunsaturated fat +21025%
Contains less Sat. FatSaturated fat -97.2%

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
Feijoa
3
36% 28% 36%
Starch: 0 g
Sucrose: 2.93 g
Glucose: 2.32 g
Fructose: 2.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +154.8%
Contains more GlucoseGlucose +480%
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 Feijoa
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Feijoa DV% diff.
Polyunsaturated fat 28.73g 0.136g 191%
Vitamin B1 1.644mg 0.006mg 137%
Copper 1.22mg 0.036mg 132%
Manganese 2.482mg 0.084mg 104%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 19mg 89%
Fiber 27.3g 6.4g 84%
Iron 5.73mg 0.14mg 70%
Fats 42.16g 0.42g 64%
Selenium 25.4µg 46%
Zinc 4.34mg 0.06mg 39%
Vitamin C 0.6mg 32.9mg 36%
Protein 18.29g 0.71g 35%
Vitamin B6 0.473mg 0.067mg 31%
Calcium 255mg 17mg 24%
Calories 534kcal 61kcal 24%
Potassium 813mg 172mg 19%
Monounsaturated fat 7.527g 0.056g 19%
Vitamin B3 3.08mg 0.295mg 17%
Saturated fat 3.663g 0.104g 16%
Folate 87µg 23µg 16%
Vitamin B5 0.985mg 0.233mg 15%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.018mg 11%
Carbs 28.88g 15.21g 5%
Fructose 0g 2.95g 4%
Vitamin E 0.31mg 0.16mg 1%
Sodium 30mg 3mg 1%
Vitamin K 4.3µg 3.5µg 1%
Net carbs 1.58g 8.81g N/A
Sugar 1.55g 8.2g N/A
Tryptophan 0.297mg 0.007mg 0%
Threonine 0.766mg 0.019mg 0%
Isoleucine 0.896mg 0.019mg 0%
Leucine 1.235mg 0.028mg 0%
Lysine 0.862mg 0.038mg 0%
Methionine 0.37mg 0.007mg 0%
Phenylalanine 0.957mg 0.019mg 0%
Valine 1.072mg 0.019mg 0%
Histidine 0.472mg 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Feijoa
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
14%
Feijoa
Minerals Daily Need Coverage Score
191%
Flax seeds
7%
Feijoa

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 - 6.65g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 27mg)
Which food is lower in Saturated fat?
Feijoa
Feijoa is lower in Saturated fat (difference - 3.559g)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 31)
Which food is cheaper?
Feijoa
Feijoa is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.