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Flax seeds vs. Hamburger — In-Depth Nutrition Comparison

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Significant differences between flax seeds and hamburgers

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, vitamin B6, and potassium, while hamburgers are higher in vitamin B12.
  • Flax seeds cover your daily copper needs 125% more than hamburgers.
  • Flax seeds have 30 times more fiber than hamburgers. Flax seeds have 27.3g of fiber, while hamburgers have 0.9g.

Specific food types used in this comparison are Seeds, flaxseed and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Flax seeds vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +1860%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +259.7%
Contains more IronIron +99%
Contains more CopperCopper +1240.7%
Contains more ZincZinc +51.2%
Contains more PhosphorusPhosphorus +372.1%
Contains less SodiumSodium -92.8%
Contains more ManganeseManganese +1043.8%
Contains more SeleniumSelenium +∞%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +657.6%
Contains more Vitamin B5Vitamin B5 +217.7%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.4%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more FatsFats +193.6%
Contains more CarbsCarbs +19.8%
Contains more OtherOther +107.3%
Contains more WaterWater +513.1%
~equal in Protein ~17.08g

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -28.1%
Contains more Mono. FatMonounsaturated fat +37%
Contains more Poly. FatPolyunsaturated fat +7460.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more SucroseSucrose +422.7%
Contains more GlucoseGlucose +190%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Hamburger
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Hamburger DV% diff.
Polyunsaturated fat 28.73g 0.38g 189%
Copper 1.22mg 0.091mg 125%
Vitamin B1 1.644mg 0.217mg 119%
Fiber 27.3g 0.9g 106%
Manganese 2.482mg 0.217mg 98%
Magnesium 392mg 20mg 89%
Phosphorus 642mg 136mg 72%
Vitamin B12 0µg 1.44µg 60%
Selenium 25.4µg 46%
Fats 42.16g 14.36g 43%
Iron 5.73mg 2.88mg 36%
Vitamin B6 0.473mg 0.203mg 21%
Potassium 813mg 226mg 17%
Sodium 30mg 414mg 17%
Cholesterol 0mg 47mg 16%
Calcium 255mg 102mg 15%
Vitamin B5 0.985mg 0.31mg 14%
Choline 78.7mg 14%
Vitamin B3 3.08mg 5.365mg 14%
Zinc 4.34mg 2.87mg 13%
Calories 534kcal 295kcal 12%
Folate 87µg 56µg 8%
Vitamin B2 0.161mg 0.25mg 7%
Saturated fat 3.663g 5.096g 7%
Monounsaturated fat 7.527g 5.495g 5%
Vitamin K 4.3µg 4%
Fructose 0g 2.03g 3%
Vitamin E 0.31mg 2%
Carbs 28.88g 24.1g 2%
Protein 18.29g 17.08g 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 23.2g N/A
Sugar 1.55g 4.15g N/A
Trans fat 0.814g N/A
Tryptophan 0.297mg 0.206mg 0%
Threonine 0.766mg 0.666mg 0%
Isoleucine 0.896mg 0.716mg 0%
Leucine 1.235mg 1.319mg 0%
Lysine 0.862mg 1.226mg 0%
Methionine 0.37mg 0.37mg 0%
Phenylalanine 0.957mg 0.677mg 0%
Valine 1.072mg 0.823mg 0%
Histidine 0.472mg 0.505mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Hamburger
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Flax seeds
38%
Hamburger
Minerals Daily Need Coverage Score
191%
Flax seeds
42%
Hamburger

Comparison summary

Which food is lower in glycemic index?
Hamburger
Hamburger is lower in glycemic index (difference - 66)
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.6g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 384mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 1.433g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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

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.