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Flax seeds vs. Hot and sour soup — In-Depth Nutrition Comparison

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Differences between flax seeds and hot and sour soup

  • Flax seeds are higher than hot and sour soup in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 135% higher.
  • Flax seeds have 64 times more selenium than hot and sour soup. While flax seeds have 25.4µg of selenium, hot, and sour soup has only 0.4µg.

The food types used in this comparison are Seeds, flaxseed and Soup, hot and sour, Chinese restaurant.

Infographic

Flax seeds vs Hot and sour soup 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 6.4% 5.7% 4.9% 24% 8.7% 6% 14% 49% 11% 2.2%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +1242.1%
Contains more PotassiumPotassium +1378.2%
Contains more IronIron +795.3%
Contains more CopperCopper +4592.3%
Contains more ZincZinc +1872.7%
Contains more PhosphorusPhosphorus +1906.3%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +2820%
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 0% 3% 7.8% 1.5% 6.5% 7.2% 9.5% 14% 15% 13% 2.8% 6% 22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +6223.1%
Contains more Vitamin B2Vitamin B2 +419.4%
Contains more Vitamin B3Vitamin B3 +507.5%
Contains more Vitamin B5Vitamin B5 +333.9%
Contains more Vitamin B6Vitamin B6 +639.1%
Contains more Vitamin KVitamin K +290.9%
Contains more FolateFolate +987.5%
Contains more CholineCholine +97.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +25.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

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% 4% 91%
Protein: 2.58 g
Fats: 1.21 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1.21 g
Contains more ProteinProtein +608.9%
Contains more FatsFats +3384.3%
Contains more CarbsCarbs +563.9%
Contains more OtherOther +206.6%
Contains more WaterWater +1202.4%

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
28% 35% 38%
Saturated fat: Sat. Fat 0.229 g
Monounsaturated fat: Mono. Fat 0.288 g
Polyunsaturated fat: Poly. Fat 0.311 g
Contains more Mono. FatMonounsaturated fat +2513.5%
Contains more Poly. FatPolyunsaturated fat +9137.9%
Contains less Sat. FatSaturated fat -93.7%

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
85% 14%
Starch: 2.43 g
Sucrose: 0.4 g
Glucose: 0.03 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +187.5%
Contains more GlucoseGlucose +1233.3%
Contains more StarchStarch +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Hot and sour soup
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Hot and sour soup DV% diff.
Polyunsaturated fat 28.73g 0.311g 189%
Vitamin B1 1.644mg 0.026mg 135%
Copper 1.22mg 0.026mg 133%
Fiber 27.3g 0.5g 107%
Manganese 2.482mg 0.085mg 104%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 32mg 87%
Iron 5.73mg 0.64mg 64%
Fats 42.16g 1.21g 63%
Selenium 25.4µg 0.4µg 45%
Zinc 4.34mg 0.22mg 37%
Vitamin B6 0.473mg 0.064mg 31%
Protein 18.29g 2.58g 31%
Calories 534kcal 39kcal 25%
Calcium 255mg 19mg 24%
Potassium 813mg 55mg 22%
Folate 87µg 8µg 20%
Monounsaturated fat 7.527g 0.288g 18%
Vitamin B3 3.08mg 0.507mg 16%
Saturated fat 3.663g 0.229g 16%
Sodium 30mg 376mg 15%
Vitamin B5 0.985mg 0.227mg 15%
Vitamin B2 0.161mg 0.031mg 10%
Carbs 28.88g 4.35g 8%
Cholesterol 0mg 21mg 7%
Lysine 0.862mg 153mg 7%
Choline 78.7mg 39.9mg 7%
Vitamin B12 0µg 0.1µg 4%
Vitamin K 4.3µg 1.1µg 3%
Vitamin D 0IU 5IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.31mg 0.39mg 1%
Vitamin A 0µg 9µg 1%
Starch 2.43g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 3.85g N/A
Sugar 1.55g 0.42g N/A
Tryptophan 0.297mg 0.019mg 0%
Threonine 0.766mg 0.111mg 0%
Isoleucine 0.896mg 0.08mg 0%
Leucine 1.235mg 0.151mg 0%
Methionine 0.37mg 0.039mg 0%
Phenylalanine 0.957mg 0.085mg 0%
Valine 1.072mg 0.092mg 0%
Histidine 0.472mg 0.058mg 0%
Omega-3 - ALA 0.03g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.273g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Hot and sour soup
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
8%
Hot and sour soup
Minerals Daily Need Coverage Score
191%
Flax seeds
13%
Hot and sour soup

Comparison summary

Which food is lower in Sugar?
Hot and sour soup
Hot and sour soup is lower in Sugar (difference - 1.13g)
Which food is lower in Saturated fat?
Hot and sour soup
Hot and sour soup is lower in Saturated fat (difference - 3.434g)
Which food is lower in glycemic index?
Hot and sour soup
Hot and sour soup is lower in glycemic index (difference - 0)
Which food is cheaper?
Hot and sour soup
Hot and sour soup is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 346mg)
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. Hot and sour soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174808/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.