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  6. Flax seeds vs. Grape

Flax seeds vs. Grape — In-Depth Nutrition Comparison

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Differences between flax seeds and grapes

  • Flax seeds are higher than grapes in copper, vitamin B1, fiber, magnesium, phosphorus, manganese, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for copper is 131% higher.
  • Flax seeds have 254 times more selenium than grapes. While flax seeds have 25.4µg of selenium, grapes have only 0.1µg.

The food types used in this comparison are Seeds, flaxseed and Grapes, american type (slip skin), raw.

Infographic

Flax seeds vs Grape 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%
Grape
Grape
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +7740%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +325.7%
Contains more IronIron +1875.9%
Contains more CopperCopper +2950%
Contains more ZincZinc +10750%
Contains more PhosphorusPhosphorus +6320%
Contains more ManganeseManganese +245.7%
Contains more SeleniumSelenium +25300%
Contains less SodiumSodium -93.3%

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%
Grape
Grape
3
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin EVitamin E +63.2%
Contains more Vitamin B1Vitamin B1 +1687%
Contains more Vitamin B2Vitamin B2 +182.5%
Contains more Vitamin B3Vitamin B3 +926.7%
Contains more Vitamin B5Vitamin B5 +4004.2%
Contains more Vitamin B6Vitamin B6 +330%
Contains more FolateFolate +2075%
Contains more CholineCholine +1305.4%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +239.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Grape DV% diff.
Polyunsaturated fat 28.73g 0.102g 191%
Copper 1.22mg 0.04mg 131%
Vitamin B1 1.644mg 0.092mg 129%
Fiber 27.3g 0.9g 106%
Magnesium 392mg 5mg 92%
Phosphorus 642mg 10mg 90%
Manganese 2.482mg 0.718mg 77%
Iron 5.73mg 0.29mg 68%
Fats 42.16g 0.35g 64%
Selenium 25.4µg 0.1µg 46%
Zinc 4.34mg 0.04mg 39%
Protein 18.29g 0.63g 35%
Vitamin B6 0.473mg 0.11mg 28%
Calcium 255mg 14mg 24%
Calories 534kcal 67kcal 23%
Folate 87µg 4µg 21%
Vitamin B5 0.985mg 0.024mg 19%
Monounsaturated fat 7.527g 0.014g 19%
Potassium 813mg 191mg 18%
Vitamin B3 3.08mg 0.3mg 17%
Saturated fat 3.663g 0.114g 16%
Choline 78.7mg 5.6mg 13%
Vitamin K 4.3µg 14.6µg 9%
Vitamin B2 0.161mg 0.057mg 8%
Vitamin C 0.6mg 4mg 4%
Carbs 28.88g 17.15g 4%
Vitamin A 0µg 5µg 1%
Sodium 30mg 2mg 1%
Vitamin E 0.31mg 0.19mg 1%
Net carbs 1.58g 16.25g N/A
Sugar 1.55g 16.25g N/A
Tryptophan 0.297mg 0.003mg 0%
Threonine 0.766mg 0.017mg 0%
Isoleucine 0.896mg 0.005mg 0%
Leucine 1.235mg 0.013mg 0%
Lysine 0.862mg 0.014mg 0%
Methionine 0.37mg 0.021mg 0%
Phenylalanine 0.957mg 0.013mg 0%
Valine 1.072mg 0.017mg 0%
Histidine 0.472mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +2803.2%
Contains more FatsFats +11945.7%
Contains more CarbsCarbs +68.4%
Contains more OtherOther +550.9%
Contains more WaterWater +1068.1%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +53664.3%
Contains more Poly. FatPolyunsaturated fat +28066.7%
Contains less Sat. FatSaturated fat -96.9%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.