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Flax seeds vs. Lettuce — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and lettuce

  • Flax seeds have more copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, and selenium, while lettuce has more vitamin A and vitamin K.
  • Lettuce covers your daily need for vitamin A, 148% more than flax seeds.
  • Flax seeds contain 42 times more selenium than lettuce. While flax seeds contain 25.4µg of selenium, lettuce contains only 0.6µg.

These are the specific foods used in this comparison Seeds, flaxseed and Lettuce, green leaf, raw.

Infographic

Flax seeds vs Lettuce 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 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +2915.4%
Contains more CalciumCalcium +608.3%
Contains more PotassiumPotassium +319.1%
Contains more IronIron +566.3%
Contains more CopperCopper +4106.9%
Contains more ZincZinc +2311.1%
Contains more PhosphorusPhosphorus +2113.8%
Contains more ManganeseManganese +892.8%
Contains more SeleniumSelenium +4133.3%
~equal in Sodium ~28mg

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 31% 123% 4.4% 0% 18% 18% 7% 8% 21% 0% 316% 29% 7.4%
Contains more Vitamin EVitamin E +40.9%
Contains more Vitamin B1Vitamin B1 +2248.6%
Contains more Vitamin B2Vitamin B2 +101.3%
Contains more Vitamin B3Vitamin B3 +721.3%
Contains more Vitamin B5Vitamin B5 +635.1%
Contains more Vitamin B6Vitamin B6 +425.6%
Contains more FolateFolate +128.9%
Contains more CholineCholine +478.7%
Contains more Vitamin CVitamin C +1433.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +2837.2%
~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% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more ProteinProtein +1244.9%
Contains more FatsFats +28006.7%
Contains more CarbsCarbs +906.3%
Contains more OtherOther +479.7%
Contains more WaterWater +1264.7%

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Mono. FatMonounsaturated fat +125350%
Contains more Poly. FatPolyunsaturated fat +34936.6%
Contains less Sat. FatSaturated fat -99.5%

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% 54%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.36 g
Fructose: 0.43 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Glucose ~0.36g
~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 Lettuce
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 Lettuce DV% diff.
Polyunsaturated fat 28.73g 0.082g 191%
Copper 1.22mg 0.029mg 132%
Vitamin B1 1.644mg 0.07mg 131%
Fiber 27.3g 1.3g 104%
Vitamin K 4.3µg 126.3µg 102%
Manganese 2.482mg 0.25mg 97%
Magnesium 392mg 13mg 90%
Phosphorus 642mg 29mg 88%
Fats 42.16g 0.15g 65%
Iron 5.73mg 0.86mg 61%
Selenium 25.4µg 0.6µg 45%
Vitamin A 0µg 370µg 41%
Zinc 4.34mg 0.18mg 38%
Protein 18.29g 1.36g 34%
Vitamin B6 0.473mg 0.09mg 29%
Calories 534kcal 15kcal 26%
Calcium 255mg 36mg 22%
Monounsaturated fat 7.527g 0.006g 19%
Potassium 813mg 194mg 18%
Saturated fat 3.663g 0.02g 17%
Vitamin B3 3.08mg 0.375mg 17%
Vitamin B5 0.985mg 0.134mg 17%
Folate 87µg 38µg 12%
Choline 78.7mg 13.6mg 12%
Vitamin C 0.6mg 9.2mg 10%
Carbs 28.88g 2.87g 9%
Vitamin B2 0.161mg 0.08mg 6%
Vitamin E 0.31mg 0.22mg 1%
Fructose 0g 0.43g 1%
Net carbs 1.58g 1.57g N/A
Sugar 1.55g 0.78g N/A
Sodium 30mg 28mg 0%
Tryptophan 0.297mg 0.009mg 0%
Threonine 0.766mg 0.059mg 0%
Isoleucine 0.896mg 0.084mg 0%
Leucine 1.235mg 0.079mg 0%
Lysine 0.862mg 0.084mg 0%
Methionine 0.37mg 0.016mg 0%
Phenylalanine 0.957mg 0.055mg 0%
Valine 1.072mg 0.07mg 0%
Histidine 0.472mg 0.022mg 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 Lettuce
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
45%
Lettuce
Minerals Daily Need Coverage Score
191%
Flax seeds
14%
Lettuce

Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 0.77g)
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Lettuce
Lettuce is lower in Saturated fat (difference - 3.643g)
Which food is lower in glycemic index?
Lettuce
Lettuce is lower in glycemic index (difference - 32)
Which food is cheaper?
Lettuce
Lettuce is cheaper (difference - $2.5)
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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.