Flax seeds vs. Groat — In-Depth Nutrition Comparison
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How are Flax seeds and Groat different?
- Flax seeds are richer in Vitamin B1, Fiber, Manganese, Iron, Phosphorus, Magnesium, Selenium, and Calcium, while Groat is higher in Vitamin B3, and Vitamin B2.
- Flax seeds covers your daily need of Vitamin B1 129% more than Groat.
- Flax seeds contain 14 times more Calcium than Groat. Flax seeds contain 255mg of Calcium, while Groat contains 18mg.
Seeds, flaxseed and Buckwheat types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +69.7% |
| Contains more CalciumCalcium | +1316.7% |
| Contains more PotassiumPotassium | +76.7% |
| Contains more IronIron | +160.5% |
| Contains more ZincZinc | +80.8% |
| Contains more PhosphorusPhosphorus | +85% |
| Contains more ManganeseManganese | +90.9% |
| Contains more SeleniumSelenium | +206% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1527.7% |
| Contains more Vitamin B6Vitamin B6 | +125.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +190% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +164% |
| Contains more Vitamin B3Vitamin B3 | +127.9% |
| Contains more Vitamin B5Vitamin B5 | +25.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
13.25 g
Fats:
3.4 g
Carbs:
71.5 g
Water:
9.75 g
Other:
2.1 g
| Contains more ProteinProtein | +38% |
| Contains more FatsFats | +1140% |
| Contains more OtherOther | +76.7% |
| Contains more CarbsCarbs | +147.6% |
| Contains more WaterWater | +40.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.663 g
Monounsaturated Fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated Fat:
Sat. Fat
0.741 g
Monounsaturated Fat:
Mono. Fat
1.04 g
Polyunsaturated fat:
Poly. Fat
1.039 g
| Contains more Mono. FatMonounsaturated Fat | +623.8% |
| Contains more Poly. FatPolyunsaturated fat | +2665.2% |
| Contains less Sat. FatSaturated Fat | -79.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 534kcal | 343kcal |
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| Protein | 18.29g | 13.25g |
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| Fats | 42.16g | 3.4g |
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| Vitamin C | 0.6mg | 0mg |
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| Net carbs | 1.58g | 61.5g |
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| Carbs | 28.88g | 71.5g |
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| Magnesium | 392mg | 231mg |
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| Calcium | 255mg | 18mg |
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| Potassium | 813mg | 460mg |
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| Iron | 5.73mg | 2.2mg |
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| Sugar | 1.55g |
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| Fiber | 27.3g | 10g |
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| Copper | 1.22mg | 1.1mg |
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| Zinc | 4.34mg | 2.4mg |
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| Phosphorus | 642mg | 347mg |
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| Sodium | 30mg | 1mg |
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| Vitamin E | 0.31mg |
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| Manganese | 2.482mg | 1.3mg |
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| Selenium | 25.4µg | 8.3µg |
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| Vitamin B1 | 1.644mg | 0.101mg |
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| Vitamin B2 | 0.161mg | 0.425mg |
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| Vitamin B3 | 3.08mg | 7.02mg |
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| Vitamin B5 | 0.985mg | 1.233mg |
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| Vitamin B6 | 0.473mg | 0.21mg |
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| Vitamin K | 4.3µg |
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| Folate | 87µg | 30µg |
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| Choline | 78.7mg |
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| Saturated Fat | 3.663g | 0.741g |
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| Monounsaturated Fat | 7.527g | 1.04g |
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| Polyunsaturated fat | 28.73g | 1.039g |
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| Tryptophan | 0.297mg | 0.192mg |
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| Threonine | 0.766mg | 0.506mg |
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| Isoleucine | 0.896mg | 0.498mg |
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| Leucine | 1.235mg | 0.832mg |
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| Lysine | 0.862mg | 0.672mg |
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| Methionine | 0.37mg | 0.172mg |
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| Phenylalanine | 0.957mg | 0.52mg |
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| Valine | 1.072mg | 0.678mg |
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| Histidine | 0.472mg | 0.309mg |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
191%
109%
Comparison summary
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Groat is lower in Saturated Fat (difference - 2.922g)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 54)
Which food is cheaper?
Groat is cheaper (difference - $0.4)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)