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  6. Flax seeds vs. Minestrone

Flax seeds vs. Minestrone — In-Depth Nutrition Comparison

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Significant differences between flax seeds and minestrone

  • Flax seeds are richer than minestrone in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium.
  • Flax seeds cover your daily vitamin B1 needs 135% more than minestrone.
  • Flax seeds have 131 times more magnesium than minestrone. Flax seeds have 392mg of magnesium, while minestrone has 3mg.

Specific food types used in this comparison are Seeds, flaxseed and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Flax seeds vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +12966.7%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +525.4%
Contains more IronIron +1407.9%
Contains more CopperCopper +2292.2%
Contains more ZincZinc +1300%
Contains more PhosphorusPhosphorus +2691.3%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +1532.9%
Contains more SeleniumSelenium +∞%

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +7372.7%
Contains more Vitamin B2Vitamin B2 +794.4%
Contains more Vitamin B3Vitamin B3 +687.7%
Contains more Vitamin B5Vitamin B5 +603.6%
Contains more Vitamin B6Vitamin B6 +1053.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +480%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Minestrone DV% diff.
Polyunsaturated fat 28.73g 0.46g 188%
Vitamin B1 1.644mg 0.022mg 135%
Copper 1.22mg 0.051mg 130%
Fiber 27.3g 0.4g 108%
Manganese 2.482mg 0.152mg 101%
Magnesium 392mg 3mg 93%
Phosphorus 642mg 23mg 88%
Iron 5.73mg 0.38mg 67%
Fats 42.16g 1.04g 63%
Selenium 25.4µg 46%
Zinc 4.34mg 0.31mg 37%
Vitamin B6 0.473mg 0.041mg 33%
Protein 18.29g 1.77g 33%
Calories 534kcal 34kcal 25%
Calcium 255mg 14mg 24%
Potassium 813mg 130mg 20%
Monounsaturated fat 7.527g 0.29g 18%
Folate 87µg 15µg 18%
Vitamin B3 3.08mg 0.391mg 17%
Vitamin B5 0.985mg 0.14mg 17%
Saturated fat 3.663g 0.23g 16%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.018mg 11%
Sodium 30mg 254mg 10%
Carbs 28.88g 4.66g 8%
Vitamin A 0µg 49µg 5%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0.5mg 0%
Net carbs 1.58g 4.26g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.55g N/A
Tryptophan 0.297mg 0.013mg 0%
Threonine 0.766mg 0.043mg 0%
Isoleucine 0.896mg 0.054mg 0%
Leucine 1.235mg 0.098mg 0%
Lysine 0.862mg 0.076mg 0%
Methionine 0.37mg 0.018mg 0%
Phenylalanine 0.957mg 0.064mg 0%
Valine 1.072mg 0.074mg 0%
Histidine 0.472mg 0.03mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +933.3%
Contains more FatsFats +3953.8%
Contains more CarbsCarbs +519.7%
Contains more OtherOther +209.2%
Contains more WaterWater +1212.2%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +2495.5%
Contains more Poly. FatPolyunsaturated fat +6145.7%
Contains less Sat. FatSaturated fat -93.7%

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.