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Flax seeds vs. Meatball — In-Depth Nutrition Comparison

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Important differences between flax seeds and meatball

  • Flax seeds have more fiber, magnesium, vitamin B1, copper, selenium, iron, phosphorus, zinc, and calcium; however, meatball is richer in vitamin B12.
  • Flax seeds' daily need coverage for fiber is 91% more.
  • Flax seeds contain 32 times more selenium than meatball. Flax seeds contain 25.4µg of selenium, while meatball contains 0.8µg.

The food varieties used in the comparison are Seeds, flaxseed and Meatballs, meatless.

Infographic

Flax seeds vs Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +920%
Contains more PotassiumPotassium +351.7%
Contains more IronIron +165.3%
Contains more CopperCopper +72.8%
Contains more ZincZinc +141.1%
Contains more PhosphorusPhosphorus +86.6%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +3075%

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% 0% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +75.3%
Contains more Vitamin B3Vitamin B3 +23.2%
Contains more Vitamin B5Vitamin B5 +97%
Contains more Vitamin B6Vitamin B6 +136.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.5%
Contains more Vitamin EVitamin E +458.1%
Contains more Vitamin B2Vitamin B2 +32.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +12.3%
~equal in Vitamin A ~0µg
~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
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more FatsFats +368.4%
Contains more CarbsCarbs +261%
Contains more ProteinProtein +14.8%
Contains more WaterWater +733.3%
~equal in Other ~4g

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
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains more Mono. FatMonounsaturated fat +244%
Contains more Poly. FatPolyunsaturated fat +515.7%
Contains less Sat. FatSaturated fat -61.1%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Meatball DV% diff.
Polyunsaturated fat 28.73g 4.666g 160%
Manganese 2.482mg 108%
Fiber 27.3g 4.6g 91%
Magnesium 392mg 18mg 89%
Vitamin B12 0µg 1.5µg 63%
Vitamin B1 1.644mg 0.938mg 59%
Copper 1.22mg 0.706mg 57%
Fats 42.16g 9g 51%
Selenium 25.4µg 0.8µg 45%
Iron 5.73mg 2.16mg 45%
Phosphorus 642mg 344mg 43%
Calcium 255mg 25mg 23%
Sodium 30mg 550mg 23%
Zinc 4.34mg 1.8mg 23%
Vitamin B6 0.473mg 0.2mg 21%
Potassium 813mg 180mg 19%
Calories 534kcal 197kcal 17%
Monounsaturated fat 7.527g 2.188g 13%
Saturated fat 3.663g 1.425g 10%
Vitamin B5 0.985mg 0.5mg 10%
Vitamin E 0.31mg 1.73mg 9%
Carbs 28.88g 8g 7%
Protein 18.29g 21g 5%
Vitamin K 4.3µg 0µg 4%
Vitamin B2 0.161mg 0.213mg 4%
Vitamin B3 3.08mg 2.5mg 4%
Folate 87µg 78µg 2%
Choline 78.7mg 88.4mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 3.4g N/A
Sugar 1.55g 1.25g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Meatball
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
57%
Meatball
Minerals Daily Need Coverage Score
191%
Flax seeds
63%
Meatball

Comparison summary

Which food is lower in Sugar?
Meatball
Meatball is lower in Sugar (difference - 0.3g)
Which food is lower in Saturated fat?
Meatball
Meatball is lower in Saturated fat (difference - 2.238g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 0)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 520mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.