Flax seeds vs. Nutmeg — In-Depth Nutrition Comparison
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A recap on differences between flax seeds and nutmeg
- Nutmeg has less vitamin B1, phosphorus, magnesium, selenium, iron, fiber, vitamin B6, copper, and zinc.
- Nutmeg covers your daily saturated fat needs 111% more than flax seeds.
- Nutmeg contains 16 times less selenium than flax seeds. Flax seeds contain 25.4µg of selenium, while nutmeg contains 1.6µg.
- Flax seeds have less saturated fat.
Food varieties used in this article are Seeds, flaxseed and Spices, nutmeg, ground.
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 | +114.2% |
| Contains more CalciumCalcium | +38.6% |
| Contains more PotassiumPotassium | +132.3% |
| Contains more IronIron | +88.5% |
| Contains more CopperCopper | +18.8% |
| Contains more ZincZinc | +101.9% |
| Contains more PhosphorusPhosphorus | +201.4% |
| Contains more SeleniumSelenium | +1487.5% |
| Contains less SodiumSodium | -46.7% |
| Contains more ManganeseManganese | +16.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +375.1% |
| Contains more Vitamin B2Vitamin B2 | +182.5% |
| Contains more Vitamin B3Vitamin B3 | +137.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +195.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.5% |
| Contains more CholineCholine | +794.3% |
| Contains more Vitamin CVitamin C | +400% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.35g | 189% |
| Vitamin B1 | 1.644mg | 0.346mg | 108% |
| Saturated fat | 3.663g | 25.94g | 101% |
| Phosphorus | 642mg | 213mg | 61% |
| Magnesium | 392mg | 183mg | 50% |
| Selenium | 25.4µg | 1.6µg | 43% |
| Iron | 5.73mg | 3.04mg | 34% |
| Fiber | 27.3g | 20.8g | 26% |
| Protein | 18.29g | 5.84g | 25% |
| Vitamin B6 | 0.473mg | 0.16mg | 24% |
| Copper | 1.22mg | 1.027mg | 21% |
| Vitamin B5 | 0.985mg | 20% | |
| Zinc | 4.34mg | 2.15mg | 20% |
| Manganese | 2.482mg | 2.9mg | 18% |
| Potassium | 813mg | 350mg | 14% |
| Choline | 78.7mg | 8.8mg | 13% |
| Vitamin B3 | 3.08mg | 1.299mg | 11% |
| Monounsaturated fat | 7.527g | 3.22g | 11% |
| Fats | 42.16g | 36.31g | 9% |
| Vitamin B2 | 0.161mg | 0.057mg | 8% |
| Carbs | 28.88g | 49.29g | 7% |
| Calcium | 255mg | 184mg | 7% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Folate | 87µg | 76µg | 3% |
| Vitamin C | 0.6mg | 3mg | 3% |
| Vitamin E | 0.31mg | 0mg | 2% |
| Sodium | 30mg | 16mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Calories | 534kcal | 525kcal | 0% |
| Net carbs | 1.58g | 28.49g | N/A |
| Sugar | 1.55g | 2.99g | N/A |
| 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
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
5.84 g
Fats:
36.31 g
Carbs:
49.29 g
Water:
6.23 g
Other:
2.33 g
| Contains more ProteinProtein | +213.2% |
| Contains more FatsFats | +16.1% |
| Contains more WaterWater | +11.7% |
| Contains more OtherOther | +59.2% |
| Contains more CarbsCarbs | +70.7% |
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
25.94 g
Monounsaturated fat:
Mono. Fat
3.22 g
Polyunsaturated fat:
Poly. Fat
0.35 g
| Contains less Sat. FatSaturated fat | -85.9% |
| Contains more Mono. FatMonounsaturated fat | +133.8% |
| Contains more Poly. FatPolyunsaturated fat | +8108.6% |
