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Flax seeds vs. Marmalade — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and marmalade

  • The amount of vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 in flax seeds is higher than in marmalade.
  • Flax seeds cover your daily need for vitamin B1, 137% more than marmalade.
  • Flax seeds contain 196 times more magnesium than marmalade. While flax seeds contain 392mg of magnesium, marmalade contains only 2mg.

These are the specific foods used in this comparison Seeds, flaxseed and Marmalade, orange.

Infographic

Flax seeds vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +19500%
Contains more CalciumCalcium +571.1%
Contains more PotassiumPotassium +2097.3%
Contains more IronIron +3720%
Contains more CopperCopper +1255.6%
Contains more ZincZinc +10750%
Contains more PhosphorusPhosphorus +15950%
Contains less SodiumSodium -46.4%
Contains more ManganeseManganese +12310%
Contains more SeleniumSelenium +4133.3%

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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +32780%
Contains more Vitamin B2Vitamin B2 +544%
Contains more Vitamin B3Vitamin B3 +5823.1%
Contains more Vitamin B5Vitamin B5 +6466.7%
Contains more Vitamin B6Vitamin B6 +2389.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +866.7%
Contains more CholineCholine +2523.3%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
~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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +5996.7%
Contains more FatsFats +∞%
Contains more OtherOther +1755%
Contains more CarbsCarbs +129.6%
Contains more WaterWater +377%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Marmalade DV% diff.
Polyunsaturated fat 28.73g 0g 192%
Vitamin B1 1.644mg 0.005mg 137%
Copper 1.22mg 0.09mg 126%
Manganese 2.482mg 0.02mg 107%
Fiber 27.3g 0.7g 106%
Magnesium 392mg 2mg 93%
Phosphorus 642mg 4mg 91%
Iron 5.73mg 0.15mg 70%
Fats 42.16g 0g 65%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.04mg 39%
Protein 18.29g 0.3g 36%
Vitamin B6 0.473mg 0.019mg 35%
Potassium 813mg 37mg 23%
Calcium 255mg 38mg 22%
Folate 87µg 9µg 20%
Vitamin B3 3.08mg 0.052mg 19%
Vitamin B5 0.985mg 0.015mg 19%
Monounsaturated fat 7.527g 0g 19%
Saturated fat 3.663g 0g 17%
Choline 78.7mg 3mg 14%
Calories 534kcal 246kcal 14%
Carbs 28.88g 66.3g 12%
Vitamin B2 0.161mg 0.025mg 10%
Vitamin C 0.6mg 4.8mg 5%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0.06mg 2%
Sodium 30mg 56mg 1%
Net carbs 1.58g 65.6g N/A
Sugar 1.55g 60g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.297mg 0.003mg 0%
Threonine 0.766mg 0.005mg 0%
Isoleucine 0.896mg 0.008mg 0%
Leucine 1.235mg 0.007mg 0%
Lysine 0.862mg 0.015mg 0%
Methionine 0.37mg 0.006mg 0%
Phenylalanine 0.957mg 0.01mg 0%
Valine 1.072mg 0.013mg 0%
Histidine 0.472mg 0.006mg 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 Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
191%
Flax seeds
7%
Marmalade

Comparison summary

Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 3.663g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 43)
Which food is cheaper?
Marmalade
Marmalade is cheaper (difference - $0.8)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 58.45g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 26mg)
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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.