Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Flax seeds vs. Heart of palm — In-Depth Nutrition Comparison

Compare

Important differences between flax seeds and heart of palm

  • Flax seeds have more vitamin B1, fiber, magnesium, phosphorus, copper, iron, selenium, and calcium; however, heart of palm is richer in potassium and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 133% more.
  • Flax seeds contain 39 times more magnesium than heart of palm. Flax seeds contain 392mg of magnesium, while heart of palm contains 10mg.

The food varieties used in the comparison are Seeds, flaxseed and Hearts of palm, raw.

Infographic

Flax seeds vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +3820%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +239.1%
Contains more CopperCopper +89.4%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +358.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3528.6%
Contains more PotassiumPotassium +122.1%
Contains less SodiumSodium -53.3%

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%
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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +3188%
Contains more Vitamin B3Vitamin B3 +242.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +262.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +61.3%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B6Vitamin B6 +71.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +577.4%
Contains more FatsFats +20980%
Contains more CarbsCarbs +12.8%
Contains more OtherOther +86.4%
Contains more WaterWater +898.6%

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +150440%
Contains more Poly. FatPolyunsaturated fat +32180.9%
Contains less Sat. FatSaturated fat -98.7%

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 Heart of palm
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Heart of palm DV% diff.
Polyunsaturated fat 28.73g 0.089g 191%
Vitamin B1 1.644mg 0.05mg 133%
Manganese 2.482mg 108%
Fiber 27.3g 1.5g 103%
Magnesium 392mg 10mg 91%
Phosphorus 642mg 140mg 72%
Fats 42.16g 0.2g 65%
Copper 1.22mg 0.644mg 64%
Iron 5.73mg 1.69mg 51%
Selenium 25.4µg 0.7µg 45%
Protein 18.29g 2.7g 31%
Potassium 813mg 1806mg 29%
Vitamin B6 0.473mg 0.81mg 26%
Calcium 255mg 18mg 24%
Calories 534kcal 115kcal 21%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 0.005g 19%
Saturated fat 3.663g 0.046g 16%
Folate 87µg 24µg 16%
Choline 78.7mg 0mg 14%
Vitamin B3 3.08mg 0.9mg 14%
Vitamin C 0.6mg 8mg 8%
Zinc 4.34mg 3.73mg 6%
Vitamin K 4.3µg 0µg 4%
Sodium 30mg 14mg 1%
Vitamin B2 0.161mg 0.18mg 1%
Carbs 28.88g 25.61g 1%
Vitamin E 0.31mg 0.5mg 1%
Net carbs 1.58g 24.11g N/A
Sugar 1.55g 17.16g N/A
Vitamin A 0µg 3µg 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

Which food is preferable for your diet?

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

People also compare

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
24%
Heart of palm
Minerals Daily Need Coverage Score
191%
Flax seeds
62%
Heart of palm

Comparison summary

Which food contains less Sodium?
Heart of palm
Heart of palm contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Heart of palm
Heart of palm is lower in Saturated fat (difference - 3.617g)
Which food is lower in glycemic index?
Heart of palm
Heart of palm is lower in glycemic index (difference - 32)
Which food is cheaper?
Heart of palm
Heart of palm is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 15.61g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.