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  6. Flax seeds vs. Fruitcake

Flax seeds vs. Fruitcake — In-Depth Nutrition Comparison

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Significant differences between flax seeds and fruitcake

  • Flax seeds are richer than fruitcake in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 133% more than fruitcake.
  • Flax seeds have 25 times more magnesium than fruitcake. Flax seeds have 392mg of magnesium, while fruitcake has 16mg.

Specific food types used in this comparison are Seeds, flaxseed and Cake, fruitcake, commercially prepared.

Infographic

Flax seeds vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +2350%
Contains more CalciumCalcium +672.7%
Contains more PotassiumPotassium +431.4%
Contains more IronIron +176.8%
Contains more CopperCopper +2340%
Contains more ZincZinc +1507.4%
Contains more PhosphorusPhosphorus +1134.6%
Contains less SodiumSodium -70.3%
Contains more ManganeseManganese +1028.2%
Contains more SeleniumSelenium +1170%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B2Vitamin B2 +62.6%
Contains more Vitamin B3Vitamin B3 +289.4%
Contains more Vitamin B5Vitamin B5 +335.8%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more Vitamin KVitamin K +186.7%
Contains more FolateFolate +335%
Contains more CholineCholine +784.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +190.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Fruitcake DV% diff.
Polyunsaturated fat 28.73g 3.323g 169%
Vitamin B1 1.644mg 0.05mg 133%
Copper 1.22mg 0.05mg 130%
Manganese 2.482mg 0.22mg 98%
Fiber 27.3g 3.7g 94%
Magnesium 392mg 16mg 90%
Phosphorus 642mg 52mg 84%
Fats 42.16g 9.1g 51%
Iron 5.73mg 2.07mg 46%
Selenium 25.4µg 2µg 43%
Zinc 4.34mg 0.27mg 37%
Vitamin B6 0.473mg 0.046mg 33%
Protein 18.29g 2.9g 31%
Calcium 255mg 33mg 22%
Potassium 813mg 153mg 19%
Folate 87µg 20µg 17%
Vitamin B5 0.985mg 0.226mg 15%
Vitamin B3 3.08mg 0.791mg 14%
Choline 78.7mg 8.9mg 13%
Saturated fat 3.663g 1.048g 12%
Carbs 28.88g 61.6g 11%
Calories 534kcal 324kcal 11%
Monounsaturated fat 7.527g 4.2g 8%
Vitamin B2 0.161mg 0.099mg 5%
Vitamin E 0.31mg 0.9mg 4%
Sodium 30mg 101mg 3%
Vitamin K 4.3µg 1.5µg 2%
Cholesterol 0mg 5mg 2%
Vitamin A 0µg 7µg 1%
Vitamin C 0.6mg 0.5mg 0%
Net carbs 1.58g 57.9g N/A
Sugar 1.55g 27.42g N/A
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.297mg 0.042mg 0%
Threonine 0.766mg 0.102mg 0%
Isoleucine 0.896mg 0.121mg 0%
Leucine 1.235mg 0.206mg 0%
Lysine 0.862mg 0.121mg 0%
Methionine 0.37mg 0.059mg 0%
Phenylalanine 0.957mg 0.14mg 0%
Valine 1.072mg 0.144mg 0%
Histidine 0.472mg 0.071mg 0%
Omega-3 - DHA 0g 0.001g N/A
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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +530.7%
Contains more FatsFats +363.3%
Contains more OtherOther +237.3%
Contains more CarbsCarbs +113.3%
Contains more WaterWater +263.5%

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% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains more Mono. FatMonounsaturated fat +79.2%
Contains more Poly. FatPolyunsaturated fat +764.6%
Contains less Sat. FatSaturated fat -71.4%

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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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.