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Flax seeds vs. Hoisin sauce — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and hoisin sauce

  • Hoisin sauce has less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc.
  • Flax seeds cover your daily vitamin B1 needs 137% more than hoisin sauce.
  • Hoisin sauce contains 17 times less phosphorus than flax seeds. Flax seeds contain 642mg of phosphorus, while hoisin sauce contains 38mg.
  • Flax seeds have less sodium.

Food varieties used in this article are Seeds, flaxseed and Sauce, hoisin, ready-to-serve.

Infographic

Flax seeds vs Hoisin sauce infographic
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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.
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 17% 9.6% 11% 38% 43% 8.7% 16% 211% 33% 9.8%
Contains more MagnesiumMagnesium +1533.3%
Contains more CalciumCalcium +696.9%
Contains more PotassiumPotassium +583.2%
Contains more IronIron +467.3%
Contains more CopperCopper +853.1%
Contains more ZincZinc +1256.3%
Contains more PhosphorusPhosphorus +1589.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +877.2%
Contains more SeleniumSelenium +1311.1%

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 1.3% 0% 5.6% 0% 1% 50% 22% 4.1% 14% 0% 1.3% 17% 4.4%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +41000%
Contains more Vitamin B3Vitamin B3 +163.2%
Contains more Vitamin B5Vitamin B5 +1348.5%
Contains more Vitamin B6Vitamin B6 +662.9%
Contains more Vitamin KVitamin K +760%
Contains more FolateFolate +278.3%
Contains more CholineCholine +883.8%
Contains more Vitamin B2Vitamin B2 +34.8%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.28mg
~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% 3% 44% 44% 5%
Protein: 3.31 g
Fats: 3.39 g
Carbs: 44.08 g
Water: 44.23 g
Other: 4.99 g
Contains more ProteinProtein +452.6%
Contains more FatsFats +1143.7%
Contains more CarbsCarbs +52.6%
Contains more WaterWater +535.5%
Contains more OtherOther +34.5%

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
18% 30% 53%
Saturated fat: Sat. Fat 0.568 g
Monounsaturated fat: Mono. Fat 0.963 g
Polyunsaturated fat: Poly. Fat 1.698 g
Contains more Mono. FatMonounsaturated fat +681.6%
Contains more Poly. FatPolyunsaturated fat +1592%
Contains less Sat. FatSaturated fat -84.5%

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 Hoisin sauce
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Hoisin sauce DV% diff.
Polyunsaturated fat 28.73g 1.698g 180%
Vitamin B1 1.644mg 0.004mg 137%
Copper 1.22mg 0.128mg 121%
Fiber 27.3g 2.8g 98%
Manganese 2.482mg 0.254mg 97%
Magnesium 392mg 24mg 88%
Phosphorus 642mg 38mg 86%
Sodium 30mg 1615mg 69%
Fats 42.16g 3.39g 60%
Iron 5.73mg 1.01mg 59%
Selenium 25.4µg 1.8µg 43%
Zinc 4.34mg 0.32mg 37%
Vitamin B6 0.473mg 0.062mg 32%
Protein 18.29g 3.31g 30%
Calcium 255mg 32mg 22%
Potassium 813mg 119mg 20%
Vitamin B5 0.985mg 0.068mg 18%
Folate 87µg 23µg 16%
Monounsaturated fat 7.527g 0.963g 16%
Calories 534kcal 220kcal 16%
Saturated fat 3.663g 0.568g 14%
Choline 78.7mg 8mg 13%
Vitamin B3 3.08mg 1.17mg 12%
Carbs 28.88g 44.08g 5%
Vitamin B2 0.161mg 0.217mg 4%
Vitamin K 4.3µg 0.5µg 3%
Cholesterol 0mg 3mg 1%
Vitamin C 0.6mg 0.4mg 0%
Net carbs 1.58g 41.28g N/A
Sugar 1.55g 27.26g N/A
Vitamin E 0.31mg 0.28mg 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 Hoisin sauce
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
9%
Hoisin sauce
Minerals Daily Need Coverage Score
191%
Flax seeds
40%
Hoisin sauce

Comparison summary

Which food is lower in Saturated fat?
Hoisin sauce
Hoisin sauce is lower in Saturated fat (difference - 3.095g)
Which food is lower in glycemic index?
Hoisin sauce
Hoisin sauce is lower in glycemic index (difference - 0)
Which food is cheaper?
Hoisin sauce
Hoisin sauce is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 25.71g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 1585mg)
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
  2. Hoisin sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172886/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.