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  6. Flax seeds vs. Hash browns

Flax seeds vs. Hash browns — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and hash browns?

  • Hash browns have less vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and calcium than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 126% higher.
  • Flax seeds have 64 times more selenium than hash browns. Flax seeds have 25.4µg of selenium, while hash browns have 0.4µg.

We used Seeds, flaxseed and Fast foods, potatoes, hash browns, round pieces or patty types in this comparison.

Infographic

Flax seeds vs Hash browns 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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +129%
Contains more IronIron +855%
Contains more CopperCopper +1120%
Contains more ZincZinc +1105.6%
Contains more PhosphorusPhosphorus +555.1%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +1470.9%
Contains more SeleniumSelenium +6250%

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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B2Vitamin B2 +323.7%
Contains more Vitamin B3Vitamin B3 +67.6%
Contains more Vitamin B5Vitamin B5 +159.2%
Contains more Vitamin B6Vitamin B6 +154.3%
Contains more FolateFolate +625%
Contains more CholineCholine +342.1%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin EVitamin E +745.2%
Contains more Vitamin KVitamin K +130.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Hash browns DV% diff.
Polyunsaturated fat 28.73g 5.665g 154%
Vitamin B1 1.644mg 0.137mg 126%
Copper 1.22mg 0.1mg 124%
Manganese 2.482mg 0.158mg 101%
Fiber 27.3g 2.7g 98%
Magnesium 392mg 21mg 88%
Phosphorus 642mg 98mg 78%
Iron 5.73mg 0.6mg 64%
Selenium 25.4µg 0.4µg 45%
Fats 42.16g 17.04g 39%
Zinc 4.34mg 0.36mg 36%
Protein 18.29g 2.58g 31%
Calcium 255mg 19mg 24%
Sodium 30mg 566mg 23%
Vitamin B6 0.473mg 0.186mg 22%
Folate 87µg 12µg 19%
Vitamin E 0.31mg 2.62mg 15%
Potassium 813mg 355mg 13%
Calories 534kcal 272kcal 13%
Vitamin B5 0.985mg 0.38mg 12%
Choline 78.7mg 17.8mg 11%
Starch 25.74g 11%
Vitamin B2 0.161mg 0.038mg 9%
Vitamin B3 3.08mg 1.838mg 8%
Vitamin K 4.3µg 9.9µg 5%
Saturated fat 3.663g 2.54g 5%
Vitamin C 0.6mg 5.4mg 5%
Monounsaturated fat 7.527g 7.827g 1%
Carbs 28.88g 28.88g 0%
Net carbs 1.58g 26.18g N/A
Sugar 1.55g 0.56g N/A
Trans fat 0.056g N/A
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%
Fructose 0g 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +608.9%
Contains more FatsFats +147.4%
Contains more OtherOther +66.4%
Contains more WaterWater +607.9%
~equal in Carbs ~28.88g

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Poly. FatPolyunsaturated fat +407.1%
Contains less Sat. FatSaturated fat -30.7%
~equal in Monounsaturated fat ~7.827g

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
98%
Starch: 25.74 g
Sucrose: 0 g
Glucose: 0.31 g
Fructose: 0.24 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +29%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.