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  6. Flax seeds vs. Mulberry

Flax seeds vs. Mulberry — In-Depth Nutrition Comparison

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Significant differences between flax seeds and mulberries

  • Flax seeds are richer in vitamin B1, copper, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6, while mulberries are higher in vitamin C.
  • Flax seeds cover your daily vitamin B1 needs 135% more than mulberries.
  • Flax seeds have 42 times more selenium than mulberries. Flax seeds have 25.4µg of selenium, while mulberries have 0.6µg.

Specific food types used in this comparison are Seeds, flaxseed and Mulberries, raw.

Infographic

Flax seeds vs Mulberry 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% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +553.8%
Contains more PotassiumPotassium +319.1%
Contains more IronIron +209.7%
Contains more CopperCopper +1933.3%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +1589.5%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4133.3%
Contains less SodiumSodium -66.7%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more Vitamin B3Vitamin B3 +396.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +846%
Contains more FolateFolate +1350%
Contains more CholineCholine +539.8%
Contains more Vitamin CVitamin C +5966.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +180.6%
Contains more Vitamin KVitamin K +81.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Mulberry DV% diff.
Polyunsaturated fat 28.73g 0.207g 190%
Vitamin B1 1.644mg 0.029mg 135%
Copper 1.22mg 0.06mg 129%
Manganese 2.482mg 108%
Fiber 27.3g 1.7g 102%
Magnesium 392mg 18mg 89%
Phosphorus 642mg 38mg 86%
Fats 42.16g 0.39g 64%
Iron 5.73mg 1.85mg 49%
Selenium 25.4µg 0.6µg 45%
Vitamin C 0.6mg 36.4mg 40%
Zinc 4.34mg 0.12mg 38%
Protein 18.29g 1.44g 34%
Vitamin B6 0.473mg 0.05mg 33%
Calories 534kcal 43kcal 25%
Calcium 255mg 39mg 22%
Vitamin B5 0.985mg 20%
Folate 87µg 6µg 20%
Monounsaturated fat 7.527g 0.041g 19%
Potassium 813mg 194mg 18%
Saturated fat 3.663g 0.027g 17%
Vitamin B3 3.08mg 0.62mg 15%
Choline 78.7mg 12.3mg 12%
Carbs 28.88g 9.8g 6%
Vitamin B2 0.161mg 0.101mg 5%
Vitamin E 0.31mg 0.87mg 4%
Vitamin K 4.3µg 7.8µg 3%
Sodium 30mg 10mg 1%
Net carbs 1.58g 8.1g N/A
Sugar 1.55g 8.1g N/A
Vitamin A 0µg 1µg 0%
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

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +1170.1%
Contains more FatsFats +10710.3%
Contains more CarbsCarbs +194.7%
Contains more OtherOther +437.7%
Contains more WaterWater +1159.8%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +18258.5%
Contains more Poly. FatPolyunsaturated fat +13779.2%
Contains less Sat. FatSaturated fat -99.3%

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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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.