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  6. Flax seeds vs. Kumquat

Flax seeds vs. Kumquat — In-Depth Nutrition Comparison

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How are flax seeds and kumquat different?

  • Flax seeds are higher in vitamin B1, copper, manganese, phosphorus, magnesium, fiber, iron, selenium, and zinc; however, kumquat is richer in vitamin C.
  • Daily need coverage for vitamin B1 for flax seeds is 134% higher.

Seeds, flaxseed and Kumquats, raw are the varieties used in this article.

Infographic

Flax seeds vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more MagnesiumMagnesium +1860%
Contains more CalciumCalcium +311.3%
Contains more PotassiumPotassium +337.1%
Contains more IronIron +566.3%
Contains more CopperCopper +1184.2%
Contains more ZincZinc +2452.9%
Contains more PhosphorusPhosphorus +3278.9%
Contains more ManganeseManganese +1738.5%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -66.7%

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin EVitamin E +106.7%
Contains more Vitamin B1Vitamin B1 +4343.2%
Contains more Vitamin B2Vitamin B2 +78.9%
Contains more Vitamin B3Vitamin B3 +617.9%
Contains more Vitamin B5Vitamin B5 +373.6%
Contains more Vitamin B6Vitamin B6 +1213.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +411.8%
Contains more CholineCholine +836.9%
Contains more Vitamin CVitamin C +7216.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Kumquat DV% diff.
Polyunsaturated fat 28.73g 0.171g 190%
Vitamin B1 1.644mg 0.037mg 134%
Copper 1.22mg 0.095mg 125%
Manganese 2.482mg 0.135mg 102%
Phosphorus 642mg 19mg 89%
Magnesium 392mg 20mg 89%
Fiber 27.3g 6.5g 83%
Fats 42.16g 0.86g 64%
Iron 5.73mg 0.86mg 61%
Vitamin C 0.6mg 43.9mg 48%
Selenium 25.4µg 0µg 46%
Zinc 4.34mg 0.17mg 38%
Vitamin B6 0.473mg 0.036mg 34%
Protein 18.29g 1.88g 33%
Calories 534kcal 71kcal 23%
Calcium 255mg 62mg 19%
Monounsaturated fat 7.527g 0.154g 18%
Potassium 813mg 186mg 18%
Folate 87µg 17µg 18%
Vitamin B3 3.08mg 0.429mg 17%
Saturated fat 3.663g 0.103g 16%
Vitamin B5 0.985mg 0.208mg 16%
Choline 78.7mg 8.4mg 13%
Vitamin B2 0.161mg 0.09mg 5%
Carbs 28.88g 15.9g 4%
Vitamin K 4.3µg 0µg 4%
Vitamin A 0µg 15µg 2%
Sodium 30mg 10mg 1%
Vitamin E 0.31mg 0.15mg 1%
Net carbs 1.58g 9.4g N/A
Sugar 1.55g 9.36g 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

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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +872.9%
Contains more FatsFats +4802.3%
Contains more CarbsCarbs +81.6%
Contains more OtherOther +627.5%
Contains more WaterWater +1061.6%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +4787.7%
Contains more Poly. FatPolyunsaturated fat +16701.2%
Contains less Sat. FatSaturated fat -97.2%

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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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.