Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Nectarine

Flax seeds vs. Nectarine — In-Depth Nutrition Comparison

Compare

Differences between flax seeds and nectarine

  • Flax seeds are higher than nectarine in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 134% higher.

The food types used in this comparison are Seeds, flaxseed and Nectarines, raw.

Infographic

Flax seeds vs Nectarine 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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +4255.6%
Contains more CalciumCalcium +4150%
Contains more PotassiumPotassium +304.5%
Contains more IronIron +1946.4%
Contains more CopperCopper +1318.6%
Contains more ZincZinc +2452.9%
Contains more PhosphorusPhosphorus +2369.2%
Contains more ManganeseManganese +4496.3%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +4735.3%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +173.8%
Contains more Vitamin B5Vitamin B5 +432.4%
Contains more Vitamin B6Vitamin B6 +1792%
Contains more Vitamin KVitamin K +95.5%
Contains more FolateFolate +1640%
Contains more CholineCholine +1169.4%
Contains more Vitamin CVitamin C +800%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +148.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +1625.5%
Contains more FatsFats +13075%
Contains more CarbsCarbs +173.7%
Contains more OtherOther +672.9%
Contains more WaterWater +1158.5%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +8453.4%
Contains more Poly. FatPolyunsaturated fat +25324.8%
Contains less Sat. FatSaturated fat -99.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +323.5%
Contains more GlucoseGlucose +292.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Flax seeds Nectarine DV% diff.
Polyunsaturated fat 28.73g 0.113g 191%
Vitamin B1 1.644mg 0.034mg 134%
Copper 1.22mg 0.086mg 126%
Manganese 2.482mg 0.054mg 106%
Fiber 27.3g 1.7g 102%
Magnesium 392mg 9mg 91%
Phosphorus 642mg 26mg 88%
Iron 5.73mg 0.28mg 68%
Fats 42.16g 0.32g 64%
Selenium 25.4µg 0µg 46%
Zinc 4.34mg 0.17mg 38%
Vitamin B6 0.473mg 0.025mg 34%
Protein 18.29g 1.06g 34%
Calories 534kcal 44kcal 25%
Calcium 255mg 6mg 25%
Folate 87µg 5µg 21%
Monounsaturated fat 7.527g 0.088g 19%
Potassium 813mg 201mg 18%
Saturated fat 3.663g 0.025g 17%
Vitamin B5 0.985mg 0.185mg 16%
Choline 78.7mg 6.2mg 13%
Vitamin B3 3.08mg 1.125mg 12%
Vitamin B2 0.161mg 0.027mg 10%
Carbs 28.88g 10.55g 6%
Vitamin C 0.6mg 5.4mg 5%
Vitamin E 0.31mg 0.77mg 3%
Fructose 0g 1.37g 2%
Vitamin K 4.3µg 2.2µg 2%
Vitamin A 0µg 17µg 2%
Sodium 30mg 0mg 1%
Net carbs 1.58g 8.85g N/A
Sugar 1.55g 7.89g N/A
Starch 0.07g 0%
Tryptophan 0.297mg 0.005mg 0%
Threonine 0.766mg 0.009mg 0%
Isoleucine 0.896mg 0.009mg 0%
Leucine 1.235mg 0.014mg 0%
Lysine 0.862mg 0.016mg 0%
Methionine 0.37mg 0.006mg 0%
Phenylalanine 0.957mg 0.021mg 0%
Valine 1.072mg 0.013mg 0%
Histidine 0.472mg 0.008mg 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 Nectarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Nectarine
Nectarine vs Peach
Peach
Nectarine
Nectarine vs Pear
Pear
Nectarine
Nectarine vs Apricot
Apricot

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
8%
Nectarine
Minerals Daily Need Coverage Score
191%
Flax seeds
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 30mg)
Which food is lower in Saturated fat?
Nectarine
Nectarine is lower in Saturated fat (difference - 3.638g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 43)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $2.5)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.34g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.