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  6. Flax seeds vs. Focaccia

Flax seeds vs. Focaccia — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and focaccia

  • The amount of copper, fiber, vitamin B1, manganese, magnesium, phosphorus, iron, vitamin B6, and zinc in flax seeds is higher than in focaccia.
  • Flax seeds cover your daily need for copper, 125% more than focaccia.
  • Flax seeds contain 20 times more magnesium than focaccia. While flax seeds contain 392mg of magnesium, focaccia contains only 20mg.
  • The amount of sodium in flax seeds is lower.

These are the specific foods used in this comparison Seeds, flaxseed and Focaccia, Italian flatbread, plain.

Infographic

Flax seeds vs Focaccia infographic
Infographic link

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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +1860%
Contains more CalciumCalcium +628.6%
Contains more PotassiumPotassium +613.2%
Contains more IronIron +81.3%
Contains more CopperCopper +1240.7%
Contains more ZincZinc +226.3%
Contains more PhosphorusPhosphorus +401.6%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +581.9%
Contains more SeleniumSelenium +59.7%

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%
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% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +249.8%
Contains more Vitamin B5Vitamin B5 +52.7%
Contains more Vitamin B6Vitamin B6 +318.6%
Contains more CholineCholine +2613.8%
Contains more Vitamin EVitamin E +358.1%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin KVitamin K +32.6%
Contains more FolateFolate +58.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Focaccia DV% diff.
Polyunsaturated fat 28.73g 0.994g 185%
Copper 1.22mg 0.091mg 125%
Fiber 27.3g 1.8g 102%
Vitamin B1 1.644mg 0.47mg 98%
Manganese 2.482mg 0.364mg 92%
Magnesium 392mg 20mg 89%
Phosphorus 642mg 128mg 73%
Fats 42.16g 7.89g 53%
Iron 5.73mg 3.16mg 32%
Vitamin B6 0.473mg 0.113mg 28%
Zinc 4.34mg 1.33mg 27%
Sodium 30mg 561mg 23%
Calcium 255mg 35mg 22%
Potassium 813mg 114mg 21%
Protein 18.29g 8.77g 19%
Selenium 25.4µg 15.9µg 17%
Calories 534kcal 249kcal 14%
Choline 78.7mg 2.9mg 14%
Saturated fat 3.663g 0.877g 13%
Folate 87µg 138µg 13%
Vitamin B2 0.161mg 0.301mg 11%
Vitamin B5 0.985mg 0.645mg 7%
Vitamin E 0.31mg 1.42mg 7%
Monounsaturated fat 7.527g 5.67g 5%
Vitamin B3 3.08mg 3.67mg 4%
Carbs 28.88g 35.82g 2%
Vitamin K 4.3µg 5.7µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 34.02g N/A
Sugar 1.55g 1.75g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more ProteinProtein +108.6%
Contains more FatsFats +434.3%
Contains more OtherOther +130.4%
Contains more CarbsCarbs +24%
Contains more WaterWater +559.6%

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains more Mono. FatMonounsaturated fat +32.8%
Contains more Poly. FatPolyunsaturated fat +2790.3%
Contains less Sat. FatSaturated fat -76.1%

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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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.