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  6. Flax seeds vs. Feta

Flax seeds vs. Feta — In-Depth Nutrition Comparison

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How are flax seeds and feta different?

  • Flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, iron, and phosphorus; however, feta is richer in vitamin B12 and vitamin B2.
  • Daily need coverage for copper for flax seeds is 132% higher.
  • Flax seeds have less saturated fat.

Seeds, flaxseed and Cheese, feta are the varieties used in this article.

Infographic

Flax seeds vs Feta 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%
Feta
Feta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +1963.2%
Contains more PotassiumPotassium +1211.3%
Contains more IronIron +781.5%
Contains more CopperCopper +3712.5%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +90.5%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +8764.3%
Contains more SeleniumSelenium +69.3%
Contains more CalciumCalcium +93.3%

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%
Feta
Feta
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +72.2%
Contains more Vitamin B1Vitamin B1 +967.5%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B6Vitamin B6 +11.6%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +171.9%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +424.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B5 ~0.967mg

All nutrients comparison - raw data values

Nutrient Flax seeds Feta DV% diff.
Polyunsaturated fat 28.73g 0.591g 188%
Copper 1.22mg 0.032mg 132%
Vitamin B1 1.644mg 0.154mg 124%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.028mg 107%
Magnesium 392mg 19mg 89%
Vitamin B12 0µg 1.69µg 70%
Iron 5.73mg 0.65mg 64%
Vitamin B2 0.161mg 0.844mg 53%
Saturated fat 3.663g 14.946g 51%
Phosphorus 642mg 337mg 44%
Sodium 30mg 917mg 39%
Fats 42.16g 21.28g 32%
Cholesterol 0mg 89mg 30%
Calcium 255mg 493mg 24%
Potassium 813mg 62mg 22%
Selenium 25.4µg 15µg 19%
Folate 87µg 32µg 14%
Calories 534kcal 264kcal 14%
Vitamin A 0µg 125µg 14%
Zinc 4.34mg 2.88mg 13%
Vitamin B3 3.08mg 0.991mg 13%
Choline 78.7mg 15.4mg 12%
Protein 18.29g 14.21g 8%
Carbs 28.88g 4.09g 8%
Monounsaturated fat 7.527g 4.623g 7%
Vitamin B6 0.473mg 0.424mg 4%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 16IU 2%
Vitamin K 4.3µg 1.8µg 2%
Vitamin E 0.31mg 0.18mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 4.09g N/A
Sugar 1.55g 4.09g N/A
Vitamin B5 0.985mg 0.967mg 0%
Tryptophan 0.297mg 0.2mg 0%
Threonine 0.766mg 0.637mg 0%
Isoleucine 0.896mg 0.803mg 0%
Leucine 1.235mg 1.395mg 0%
Lysine 0.862mg 1.219mg 0%
Methionine 0.37mg 0.368mg 0%
Phenylalanine 0.957mg 0.675mg 0%
Valine 1.072mg 1.065mg 0%
Histidine 0.472mg 0.397mg 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
Feta
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +28.7%
Contains more FatsFats +98.1%
Contains more CarbsCarbs +606.1%
Contains more WaterWater +693.4%
Contains more OtherOther +40.2%

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
Feta
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +62.8%
Contains more Poly. FatPolyunsaturated fat +4761.3%

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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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.