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  6. Flax seeds vs. Gooseberry

Flax seeds vs. Gooseberry — In-Depth Nutrition Comparison

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What are the differences between flax seeds and gooseberries?

  • Flax seeds are richer than gooseberries in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 134% more.
  • Flax seeds have 42 times more selenium than gooseberries. While flax seeds have 25.4µg of selenium, gooseberries have only 0.6µg.

We used Seeds, flaxseed and Gooseberries, raw types in this article.

Infographic

Flax seeds vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +3820%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +310.6%
Contains more IronIron +1748.4%
Contains more CopperCopper +1642.9%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +2277.8%
Contains more ManganeseManganese +1623.6%
Contains more SeleniumSelenium +4133.3%
Contains less SodiumSodium -96.7%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B1Vitamin B1 +4010%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +926.7%
Contains more Vitamin B5Vitamin B5 +244.4%
Contains more Vitamin B6Vitamin B6 +491.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1350%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +4516.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +19.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Gooseberry DV% diff.
Polyunsaturated fat 28.73g 0.317g 189%
Vitamin B1 1.644mg 0.04mg 134%
Copper 1.22mg 0.07mg 128%
Manganese 2.482mg 0.144mg 102%
Fiber 27.3g 4.3g 92%
Magnesium 392mg 10mg 91%
Phosphorus 642mg 27mg 88%
Iron 5.73mg 0.31mg 68%
Fats 42.16g 0.58g 64%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.12mg 38%
Protein 18.29g 0.88g 35%
Vitamin C 0.6mg 27.7mg 30%
Vitamin B6 0.473mg 0.08mg 30%
Calories 534kcal 44kcal 25%
Calcium 255mg 25mg 23%
Folate 87µg 6µg 20%
Monounsaturated fat 7.527g 0.051g 19%
Potassium 813mg 198mg 18%
Vitamin B3 3.08mg 0.3mg 17%
Saturated fat 3.663g 0.038g 16%
Choline 78.7mg 14%
Vitamin B5 0.985mg 0.286mg 14%
Vitamin B2 0.161mg 0.03mg 10%
Carbs 28.88g 10.18g 6%
Vitamin K 4.3µg 4%
Vitamin A 0µg 15µg 2%
Sodium 30mg 1mg 1%
Net carbs 1.58g 5.88g N/A
Sugar 1.55g N/A
Vitamin E 0.31mg 0.37mg 0%
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +1978.4%
Contains more FatsFats +7169%
Contains more CarbsCarbs +183.7%
Contains more OtherOther +657.1%
Contains more WaterWater +1162.5%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +14658.8%
Contains more Poly. FatPolyunsaturated fat +8963.1%
Contains less Sat. FatSaturated fat -99%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.