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Flax seeds vs. Instant coffee — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and instant coffee

  • Instant coffee has less vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 137% more than instant coffee.

Food varieties used in this article are Seeds, flaxseed and Beverages, coffee, instant, regular, prepared with water.

Infographic

Flax seeds vs Instant coffee 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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
Contains more MagnesiumMagnesium +9700%
Contains more CalciumCalcium +6275%
Contains more PotassiumPotassium +2610%
Contains more IronIron +14225%
Contains more CopperCopper +10990.9%
Contains more ZincZinc +43300%
Contains more PhosphorusPhosphorus +21300%
Contains more ManganeseManganese +16446.7%
Contains more SeleniumSelenium +25300%
Contains less SodiumSodium -86.7%

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% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +16000%
Contains more Vitamin B3Vitamin B3 +1205.1%
Contains more Vitamin B5Vitamin B5 +98400%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~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
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 g
Contains more ProteinProtein +18190%
Contains more FatsFats +∞%
Contains more CarbsCarbs +8394.1%
Contains more OtherOther +689.4%
Contains more WaterWater +1323.7%

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
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +1436400%
Contains less Sat. FatSaturated fat -99.9%

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 Instant coffee
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Instant coffee DV% diff.
Polyunsaturated fat 28.73g 0.002g 192%
Vitamin B1 1.644mg 0mg 137%
Copper 1.22mg 0.011mg 134%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.015mg 107%
Magnesium 392mg 4mg 92%
Phosphorus 642mg 3mg 91%
Iron 5.73mg 0.04mg 71%
Fats 42.16g 0g 65%
Selenium 25.4µg 0.1µg 46%
Zinc 4.34mg 0.01mg 39%
Protein 18.29g 0.1g 36%
Vitamin B6 0.473mg 0mg 36%
Calories 534kcal 2kcal 27%
Calcium 255mg 4mg 25%
Potassium 813mg 30mg 23%
Folate 87µg 0µg 22%
Vitamin B5 0.985mg 0.001mg 20%
Monounsaturated fat 7.527g 0g 19%
Vitamin B3 3.08mg 0.236mg 18%
Saturated fat 3.663g 0.002g 17%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.001mg 12%
Carbs 28.88g 0.34g 10%
Caffeine 0mg 26mg 7%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Sodium 30mg 4mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0.34g N/A
Sugar 1.55g 0g 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%
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 Instant coffee
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
0%
Instant coffee
Minerals Daily Need Coverage Score
191%
Flax seeds
2%
Instant coffee

Comparison summary

Which food is lower in Sugar?
Instant coffee
Instant coffee is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Instant coffee
Instant coffee contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Instant coffee
Instant coffee is lower in Saturated fat (difference - 3.661g)
Which food is lower in glycemic index?
Instant coffee
Instant coffee is lower in glycemic index (difference - 0)
Which food is cheaper?
Instant coffee
Instant coffee is cheaper (difference - $2)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.