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  6. Flax seeds vs. Margarine

Flax seeds vs. Margarine — In-Depth Nutrition Comparison

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What are the differences between flax seeds and margarine?

  • Flax seeds are higher in vitamin B1, copper, fiber, magnesium, phosphorus, and iron, yet margarine is higher in vitamin K, vitamin A, and vitamin E.
  • Flax seeds' daily need coverage for vitamin B1 is 136% more.
  • The amount of saturated fat in flax seeds is lower.

We used Seeds, flaxseed and Margarine, regular, 80% fat, composite, stick, without salt types in this article.

Infographic

Flax seeds vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +4416.7%
Contains more IronIron +9450%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +12740%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -93.3%

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +16340%
Contains more Vitamin B2Vitamin B2 +335.1%
Contains more Vitamin B3Vitamin B3 +13291.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +5155.6%
Contains more FolateFolate +8600%
Contains more CholineCholine +534.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2803.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2062.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Margarine DV% diff.
Copper 1.22mg 0mg 136%
Vitamin B1 1.644mg 0.01mg 136%
Fiber 27.3g 0g 109%
Manganese 2.482mg 108%
Magnesium 392mg 3mg 93%
Vitamin A 0µg 819µg 91%
Phosphorus 642mg 5mg 91%
Monounsaturated fat 7.527g 38.877g 78%
Vitamin K 4.3µg 93µg 74%
Iron 5.73mg 0.06mg 71%
Fats 42.16g 80.71g 59%
Vitamin E 0.31mg 9mg 58%
Saturated fat 3.663g 15.189g 52%
Selenium 25.4µg 0µg 46%
Zinc 4.34mg 0mg 39%
Protein 18.29g 0.16g 36%
Vitamin B6 0.473mg 0.009mg 36%
Polyunsaturated fat 28.73g 24.302g 30%
Calcium 255mg 3mg 25%
Potassium 813mg 18mg 23%
Folate 87µg 1µg 22%
Vitamin B5 0.985mg 20%
Vitamin B3 3.08mg 0.023mg 19%
Choline 78.7mg 12.4mg 12%
Vitamin B2 0.161mg 0.037mg 10%
Calories 534kcal 717kcal 9%
Carbs 28.88g 0.7g 9%
Vitamin B12 0µg 0.1µg 4%
Sodium 30mg 2mg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 1.58g 0.7g N/A
Sugar 1.55g 0g N/A
Trans fat 14.89g 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-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +11331.3%
Contains more CarbsCarbs +4025.7%
Contains more OtherOther +94.2%
Contains more FatsFats +91.4%
Contains more WaterWater +137.4%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -75.9%
Contains more Poly. FatPolyunsaturated fat +18.2%
Contains more Mono. FatMonounsaturated fat +416.5%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.