Flax seeds vs. Mixed nuts — In-Depth Nutrition Comparison
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What are the differences between flax seeds and mixed nuts?
- Flax seeds are higher in vitamin B1, fiber, iron, magnesium, copper, phosphorus, and manganese, yet mixed nuts are higher in vitamin E and vitamin B3.
- Flax seeds' daily need coverage for vitamin B1 is 121% more.
- Flax seeds have 4 times more fiber than mixed nuts. While flax seeds have 27.3g of fiber, mixed nuts have only 7g.
- The amount of saturated fat in flax seeds is lower.
We used Seeds, flaxseed and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types in this article.
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.
| Contains more MagnesiumMagnesium | +71.2% |
| Contains more CalciumCalcium | +117.9% |
| Contains more PotassiumPotassium | +28.6% |
| Contains more IronIron | +119.5% |
| Contains more CopperCopper | +34.5% |
| Contains more ZincZinc | +29.2% |
| Contains more PhosphorusPhosphorus | +40.8% |
| Contains more ManganeseManganese | +21.7% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +33.5% |
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.
| Contains more Vitamin CVitamin C | +20% |
| Contains more Vitamin B1Vitamin B1 | +769.8% |
| Contains more Vitamin B6Vitamin B6 | +34.4% |
| Contains more CholineCholine | +51.3% |
| Contains more Vitamin EVitamin E | +2422.6% |
| Contains more Vitamin B2Vitamin B2 | +21.7% |
| Contains more Vitamin B3Vitamin B3 | +150.3% |
| Contains more Vitamin B5Vitamin B5 | +15.7% |
| Contains more Vitamin KVitamin K | +32.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 1.644mg | 0.189mg | 121% |
| Polyunsaturated fat | 28.73g | 14.612g | 94% |
| Fiber | 27.3g | 7g | 81% |
| Monounsaturated fat | 7.527g | 28.488g | 52% |
| Vitamin E | 0.31mg | 7.82mg | 50% |
| Magnesium | 392mg | 229mg | 39% |
| Iron | 5.73mg | 2.61mg | 39% |
| Copper | 1.22mg | 0.907mg | 35% |
| Vitamin B3 | 3.08mg | 7.709mg | 29% |
| Phosphorus | 642mg | 456mg | 27% |
| Saturated fat | 3.663g | 8.711g | 23% |
| Manganese | 2.482mg | 2.04mg | 19% |
| Fats | 42.16g | 53.95g | 18% |
| Selenium | 25.4µg | 33.9µg | 15% |
| Calcium | 255mg | 117mg | 14% |
| Vitamin B6 | 0.473mg | 0.352mg | 9% |
| Zinc | 4.34mg | 3.36mg | 9% |
| Potassium | 813mg | 632mg | 5% |
| Choline | 78.7mg | 52mg | 5% |
| Protein | 18.29g | 20.04g | 4% |
| Calories | 534kcal | 607kcal | 4% |
| Vitamin B2 | 0.161mg | 0.196mg | 3% |
| Vitamin B5 | 0.985mg | 1.14mg | 3% |
| Carbs | 28.88g | 21.05g | 3% |
| Starch | 4.2g | 2% | |
| Sodium | 30mg | 5mg | 1% |
| Vitamin K | 4.3µg | 5.7µg | 1% |
| Folate | 87µg | 83µg | 1% |
| Vitamin C | 0.6mg | 0.5mg | 0% |
| Net carbs | 1.58g | 14.05g | N/A |
| Sugar | 1.55g | 4.15g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.297mg | 0.22mg | 0% |
| Threonine | 0.766mg | 0.703mg | 0% |
| Isoleucine | 0.896mg | 0.826mg | 0% |
| Leucine | 1.235mg | 1.656mg | 0% |
| Lysine | 0.862mg | 0.782mg | 0% |
| Methionine | 0.37mg | 0.283mg | 0% |
| Phenylalanine | 0.957mg | 1.182mg | 0% |
| Valine | 1.072mg | 1.001mg | 0% |
| Histidine | 0.472mg | 0.572mg | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.013g | N/A |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +37.2% |
| Contains more WaterWater | +234.6% |
| Contains more OtherOther | +28.8% |
| Contains more FatsFats | +28% |
~equal in
Protein
~20.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -57.9% |
| Contains more Poly. FatPolyunsaturated fat | +96.6% |
| Contains more Mono. FatMonounsaturated fat | +278.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +260.9% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
