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  6. Flax seeds vs. Mortadella

Flax seeds vs. Mortadella — In-Depth Nutrition Comparison

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Significant differences between flax seeds and mortadella

  • Flax seeds are richer in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, and iron, while mortadella is higher in vitamin B2 and vitamin B12.
  • Mortadella covers your daily vitamin B2 needs 11757% more than flax seeds.
  • Flax seeds are lower in sodium.

Specific food types used in this comparison are Seeds, flaxseed and Mortadella, beef, pork.

Infographic

Flax seeds vs Mortadella 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 7.9% 5.4% 14% 53% 20% 57% 42% 163% 3.9% 123%
Contains more MagnesiumMagnesium +3463.6%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +398.8%
Contains more IronIron +309.3%
Contains more CopperCopper +1933.3%
Contains more ZincZinc +106.7%
Contains more PhosphorusPhosphorus +561.9%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +8173.3%
Contains more SeleniumSelenium +12.4%

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% 4.4% 15% 30% 35308% 50% 26% 30% 185% 4% 2.3% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.9%
Contains more Vitamin B1Vitamin B1 +1281.5%
Contains more Vitamin B3Vitamin B3 +15.2%
Contains more Vitamin B5Vitamin B5 +123.9%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more Vitamin KVitamin K +168.8%
Contains more FolateFolate +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94931.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Choline ~72.2mg

All nutrients comparison - raw data values

Nutrient Flax seeds Mortadella DV% diff.
Vitamin B2 0.161mg 153mg 11757%
Polyunsaturated fat 28.73g 3.12g 171%
Copper 1.22mg 0.06mg 129%
Vitamin B1 1.644mg 0.119mg 127%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.03mg 107%
Magnesium 392mg 11mg 91%
Phosphorus 642mg 97mg 78%
Vitamin B12 0µg 1.48µg 62%
Iron 5.73mg 1.4mg 54%
Sodium 30mg 1246mg 53%
Saturated fat 3.663g 9.51g 27%
Vitamin B6 0.473mg 0.13mg 26%
Fats 42.16g 25.39g 26%
Calcium 255mg 18mg 24%
Folate 87µg 3µg 21%
Zinc 4.34mg 2.1mg 20%
Cholesterol 0mg 56mg 19%
Potassium 813mg 163mg 19%
Vitamin B5 0.985mg 0.44mg 11%
Calories 534kcal 311kcal 11%
Monounsaturated fat 7.527g 11.38g 10%
Carbs 28.88g 3.05g 9%
Vitamin D 0IU 41IU 5%
Selenium 25.4µg 22.6µg 5%
Vitamin D 0µg 1µg 5%
Protein 18.29g 16.37g 4%
Vitamin B3 3.08mg 2.673mg 3%
Vitamin K 4.3µg 1.6µg 2%
Vitamin E 0.31mg 0.22mg 1%
Choline 78.7mg 72.2mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 3.05g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0.152mg 0%
Threonine 0.766mg 0.633mg 0%
Isoleucine 0.896mg 0.708mg 0%
Leucine 1.235mg 1.213mg 0%
Lysine 0.862mg 1.262mg 0%
Methionine 0.37mg 0.394mg 0%
Phenylalanine 0.957mg 0.598mg 0%
Valine 1.072mg 0.735mg 0%
Histidine 0.472mg 0.52mg 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
16% 25% 3% 52% 3%
Protein: 16.37 g
Fats: 25.39 g
Carbs: 3.05 g
Water: 52.3 g
Other: 2.89 g
Contains more ProteinProtein +11.7%
Contains more FatsFats +66%
Contains more CarbsCarbs +846.9%
Contains more OtherOther +28.4%
Contains more WaterWater +651.4%

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
40% 47% 13%
Saturated fat: Sat. Fat 9.51 g
Monounsaturated fat: Mono. Fat 11.38 g
Polyunsaturated fat: Poly. Fat 3.12 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +820.8%
Contains more Mono. FatMonounsaturated fat +51.2%

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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. Mortadella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174573/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.