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

Flax seeds vs. Kung Pao chicken — In-Depth Nutrition Comparison

Compare

How are flax seeds and kung Pao chicken different?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, and selenium; however, kung Pao chicken is richer in vitamin A.
  • Daily need coverage for vitamin B1 for flax seeds is 134% higher.
  • Flax seeds contain 18 times more fiber than kung Pao chicken. While flax seeds contain 27.3g of fiber, kung Pao chicken contains only 1.5g.

Seeds, flaxseed and Restaurant, Chinese, kung pao chicken are the varieties used in this article.

Infographic

Flax seeds vs Kung Pao chicken 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 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Contains more MagnesiumMagnesium +1533.3%
Contains more CalciumCalcium +1175%
Contains more PotassiumPotassium +272.9%
Contains more IronIron +653.9%
Contains more CopperCopper +1571.2%
Contains more ZincZinc +486.5%
Contains more PhosphorusPhosphorus +583%
Contains less SodiumSodium -92.5%
Contains more ManganeseManganese +869.5%
Contains more SeleniumSelenium +213.6%

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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Contains more Vitamin B1Vitamin B1 +5037.5%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +94.7%
Contains more FolateFolate +443.8%
Contains more CholineCholine +110.4%
Contains more Vitamin CVitamin C +1083.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +229%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +216.3%
~equal in Vitamin D ~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
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more ProteinProtein +87.4%
Contains more FatsFats +504%
Contains more CarbsCarbs +320.4%
Contains more OtherOther +130.4%
Contains more WaterWater +974.4%

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
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains more Mono. FatMonounsaturated fat +246.4%
Contains more Poly. FatPolyunsaturated fat +851.3%
Contains less Sat. FatSaturated fat -63.1%

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
46% 33% 11% 10%
Starch: 2.53 g
Sucrose: 1.86 g
Glucose: 0.63 g
Fructose: 0.54 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +61.7%
Contains more GlucoseGlucose +57.5%
Contains more FructoseFructose +∞%
~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 Kung Pao chicken
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 Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Kung Pao chicken DV% diff.
Polyunsaturated fat 28.73g 3.02g 171%
Vitamin B1 1.644mg 0.032mg 134%
Copper 1.22mg 0.073mg 127%
Fiber 27.3g 1.5g 103%
Manganese 2.482mg 0.256mg 97%
Magnesium 392mg 24mg 88%
Phosphorus 642mg 94mg 78%
Iron 5.73mg 0.76mg 62%
Fats 42.16g 6.98g 54%
Zinc 4.34mg 0.74mg 33%
Selenium 25.4µg 8.1µg 31%
Calcium 255mg 20mg 24%
Calories 534kcal 129kcal 20%
Folate 87µg 16µg 18%
Vitamin B6 0.473mg 0.243mg 18%
Potassium 813mg 218mg 18%
Protein 18.29g 9.76g 17%
Sodium 30mg 402mg 16%
Monounsaturated fat 7.527g 2.173g 13%
Saturated fat 3.663g 1.352g 11%
Vitamin B5 0.985mg 0.5mg 10%
Cholesterol 0mg 26mg 9%
Choline 78.7mg 37.4mg 8%
Vitamin K 4.3µg 13.6µg 8%
Vitamin B2 0.161mg 0.055mg 8%
Carbs 28.88g 6.87g 7%
Vitamin A 0µg 65µg 7%
Vitamin C 0.6mg 7.1mg 7%
Vitamin B12 0µg 0.11µg 5%
Vitamin E 0.31mg 1.02mg 5%
Vitamin B3 3.08mg 2.757mg 2%
Fructose 0g 0.54g 1%
Starch 2.53g 1%
Net carbs 1.58g 5.37g N/A
Sugar 1.55g 3.03g N/A
Trans fat 0.034g N/A
Tryptophan 0.297mg 0.118mg 0%
Threonine 0.766mg 0.407mg 0%
Isoleucine 0.896mg 0.431mg 0%
Leucine 1.235mg 0.775mg 0%
Lysine 0.862mg 0.449mg 0%
Methionine 0.37mg 0.24mg 0%
Phenylalanine 0.957mg 0.402mg 0%
Valine 1.072mg 0.47mg 0%
Histidine 0.472mg 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.005g N/A
Omega-6 - Linoleic acid 2.688g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Kung Pao chicken
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
23%
Kung Pao chicken
Minerals Daily Need Coverage Score
191%
Flax seeds
29%
Kung Pao chicken

Comparison summary

Which food is lower in Saturated fat?
Kung Pao chicken
Kung Pao chicken is lower in Saturated fat (difference - 2.311g)
Which food is lower in glycemic index?
Kung Pao chicken
Kung Pao chicken is lower in glycemic index (difference - 55)
Which food is cheaper?
Kung Pao chicken
Kung Pao chicken is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.48g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 372mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.