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Flax seeds vs. Fontina — In-Depth Nutrition Comparison

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Significant differences between flax seeds and fontina

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, iron, and phosphorus, while fontina is higher in vitamin B12.
  • Flax seeds cover your daily vitamin B1 needs 135% more than fontina.
  • Flax seeds are lower in saturated fat.

Specific food types used in this comparison are Seeds, flaxseed and Cheese, fontina.

Infographic

Flax seeds vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +2700%
Contains more PotassiumPotassium +1170.3%
Contains more IronIron +2391.3%
Contains more CopperCopper +4780%
Contains more ZincZinc +24%
Contains more PhosphorusPhosphorus +85.5%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +17628.6%
Contains more SeleniumSelenium +75.2%
Contains more CalciumCalcium +115.7%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +14.8%
Contains more Vitamin B1Vitamin B1 +7728.6%
Contains more Vitamin B3Vitamin B3 +1953.3%
Contains more Vitamin B5Vitamin B5 +129.6%
Contains more Vitamin B6Vitamin B6 +469.9%
Contains more Vitamin KVitamin K +65.4%
Contains more FolateFolate +1350%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B12Vitamin B12 +∞%

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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more FatsFats +35.4%
Contains more CarbsCarbs +1763.2%
Contains more ProteinProtein +40%
Contains more WaterWater +444.8%
~equal in Other ~3.79g

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Poly. FatPolyunsaturated fat +1637%
Contains more Mono. FatMonounsaturated fat +15.4%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Fontina DV% diff.
Polyunsaturated fat 28.73g 1.654g 181%
Vitamin B1 1.644mg 0.021mg 135%
Copper 1.22mg 0.025mg 133%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.014mg 107%
Magnesium 392mg 14mg 90%
Saturated fat 3.663g 19.196g 71%
Vitamin B12 0µg 1.68µg 70%
Iron 5.73mg 0.23mg 69%
Phosphorus 642mg 346mg 42%
Cholesterol 0mg 116mg 39%
Sodium 30mg 800mg 33%
Calcium 255mg 550mg 30%
Vitamin B6 0.473mg 0.083mg 30%
Vitamin A 0µg 261µg 29%
Potassium 813mg 64mg 22%
Selenium 25.4µg 14.5µg 20%
Folate 87µg 6µg 20%
Vitamin B3 3.08mg 0.15mg 18%
Fats 42.16g 31.14g 17%
Protein 18.29g 25.6g 15%
Choline 78.7mg 15.4mg 12%
Vitamin B5 0.985mg 0.429mg 11%
Carbs 28.88g 1.55g 9%
Zinc 4.34mg 3.5mg 8%
Calories 534kcal 389kcal 7%
Vitamin B2 0.161mg 0.204mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Monounsaturated fat 7.527g 8.687g 3%
Vitamin K 4.3µg 2.6µg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 1.55g N/A
Sugar 1.55g 1.55g N/A
Vitamin E 0.31mg 0.27mg 0%
Tryptophan 0.297mg 0.361mg 0%
Threonine 0.766mg 0.935mg 0%
Isoleucine 0.896mg 1.384mg 0%
Leucine 1.235mg 2.664mg 0%
Lysine 0.862mg 2.328mg 0%
Methionine 0.37mg 0.706mg 0%
Phenylalanine 0.957mg 1.497mg 0%
Valine 1.072mg 1.926mg 0%
Histidine 0.472mg 0.959mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
191%
Flax seeds
63%
Fontina

Comparison summary

Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 770mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 15.533g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.5)
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 contains less Sugar?
?
The foods are relatively equal in Sugar (1.55 g)

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.