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  6. Flax seeds vs. Goat cheese

Flax seeds vs. Goat cheese — In-Depth Nutrition Comparison

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What are the differences between flax seeds and goat cheese?

  • Flax seeds are higher in vitamin B1, fiber, manganese, magnesium, copper, iron, selenium, and phosphorus, yet goat cheese is higher in vitamin B2.
  • Flax seeds' daily need coverage for vitamin B1 is 131% more.
  • The amount of saturated fat in flax seeds is lower.

We used Seeds, flaxseed and Cheese, goat, semisoft type types in this article.

Infographic

Flax seeds vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +1251.7%
Contains more PotassiumPotassium +414.6%
Contains more IronIron +253.7%
Contains more CopperCopper +116.3%
Contains more ZincZinc +557.6%
Contains more PhosphorusPhosphorus +71.2%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +2568.8%
Contains more SeleniumSelenium +568.4%
Contains more CalciumCalcium +16.9%

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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +19.2%
Contains more Vitamin B1Vitamin B1 +2183.3%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B5Vitamin B5 +418.4%
Contains more Vitamin B6Vitamin B6 +688.3%
Contains more Vitamin KVitamin K +72%
Contains more FolateFolate +4250%
Contains more CholineCholine +411%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +319.9%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Flax seeds Goat cheese DV% diff.
Polyunsaturated fat 28.73g 0.709g 187%
Vitamin B1 1.644mg 0.072mg 131%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.093mg 104%
Magnesium 392mg 29mg 86%
Saturated fat 3.663g 20.639g 77%
Copper 1.22mg 0.564mg 73%
Iron 5.73mg 1.62mg 51%
Vitamin A 0µg 407µg 45%
Vitamin B2 0.161mg 0.676mg 40%
Selenium 25.4µg 3.8µg 39%
Phosphorus 642mg 375mg 38%
Zinc 4.34mg 0.66mg 33%
Vitamin B6 0.473mg 0.06mg 32%
Cholesterol 0mg 79mg 26%
Folate 87µg 2µg 21%
Potassium 813mg 158mg 19%
Fats 42.16g 29.84g 19%
Sodium 30mg 415mg 17%
Vitamin B5 0.985mg 0.19mg 16%
Choline 78.7mg 15.4mg 12%
Vitamin B3 3.08mg 1.148mg 12%
Carbs 28.88g 0.12g 10%
Vitamin B12 0µg 0.22µg 9%
Calories 534kcal 364kcal 9%
Protein 18.29g 21.58g 7%
Calcium 255mg 298mg 4%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 4.3µg 2.5µg 2%
Monounsaturated fat 7.527g 6.808g 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0.12g N/A
Sugar 1.55g 0.12g N/A
Vitamin E 0.31mg 0.26mg 0%
Tryptophan 0.297mg 0.227mg 0%
Threonine 0.766mg 0.805mg 0%
Isoleucine 0.896mg 0.893mg 0%
Leucine 1.235mg 1.861mg 0%
Lysine 0.862mg 1.549mg 0%
Methionine 0.37mg 0.575mg 0%
Phenylalanine 0.957mg 0.859mg 0%
Valine 1.072mg 1.485mg 0%
Histidine 0.472mg 0.589mg 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more FatsFats +41.3%
Contains more CarbsCarbs +23966.7%
Contains more OtherOther +26.2%
Contains more ProteinProtein +18%
Contains more WaterWater +554%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -82.3%
Contains more Poly. FatPolyunsaturated fat +3952.2%
~equal in Monounsaturated fat ~6.808g

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.