Flax seeds vs. Macadamia — In-Depth Nutrition Comparison
Compare
Differences between flax seeds and macadamia
- Flax seeds are higher in fiber, phosphorus, magnesium, copper, selenium, vitamin B1, zinc, and iron; however, macadamia is richer in manganese.
- Flax seeds' daily need coverage for fiber is 75% higher.
- Flax seeds have 7 times more selenium than macadamia. While flax seeds have 25.4µg of selenium, macadamia has only 3.6µg.
- Flax seeds have less saturated fat.
The food types used in this comparison are Seeds, flaxseed and Nuts, macadamia nuts, raw.
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.
| Contains more MagnesiumMagnesium | +201.5% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +120.9% |
| Contains more IronIron | +55.3% |
| Contains more CopperCopper | +61.4% |
| Contains more ZincZinc | +233.8% |
| Contains more PhosphorusPhosphorus | +241.5% |
| Contains more SeleniumSelenium | +605.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +66.4% |
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.
| Contains more Vitamin B1Vitamin B1 | +37.6% |
| Contains more Vitamin B3Vitamin B3 | +24.5% |
| Contains more Vitamin B5Vitamin B5 | +29.9% |
| Contains more Vitamin B6Vitamin B6 | +72% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +690.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin EVitamin E | +74.2% |
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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more ProteinProtein | +131.2% |
| Contains more CarbsCarbs | +109% |
| Contains more WaterWater | +411.8% |
| Contains more OtherOther | +225.4% |
| Contains more FatsFats | +79.7% |
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
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -69.6% |
| Contains more Poly. FatPolyunsaturated fat | +1812.8% |
| Contains more Mono. FatMonounsaturated fat | +682.2% |
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:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +471.4% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +285.2% |
| 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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.73g | 1.502g | 182% |
| Monounsaturated fat | 7.527g | 58.877g | 128% |
| Fiber | 27.3g | 8.6g | 75% |
| Manganese | 2.482mg | 4.131mg | 72% |
| Phosphorus | 642mg | 188mg | 65% |
| Magnesium | 392mg | 130mg | 62% |
| Copper | 1.22mg | 0.756mg | 52% |
| Fats | 42.16g | 75.77g | 52% |
| Selenium | 25.4µg | 3.6µg | 40% |
| Saturated fat | 3.663g | 12.061g | 38% |
| Vitamin B1 | 1.644mg | 1.195mg | 37% |
| Zinc | 4.34mg | 1.3mg | 28% |
| Iron | 5.73mg | 3.69mg | 26% |
| Protein | 18.29g | 7.91g | 21% |
| Folate | 87µg | 11µg | 19% |
| Calcium | 255mg | 85mg | 17% |
| Vitamin B6 | 0.473mg | 0.275mg | 15% |
| Choline | 78.7mg | 14% | |
| Potassium | 813mg | 368mg | 13% |
| Calories | 534kcal | 718kcal | 9% |
| Vitamin B5 | 0.985mg | 0.758mg | 5% |
| Carbs | 28.88g | 13.82g | 5% |
| Vitamin B3 | 3.08mg | 2.473mg | 4% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin E | 0.31mg | 0.54mg | 2% |
| Sodium | 30mg | 5mg | 1% |
| Vitamin C | 0.6mg | 1.2mg | 1% |
| Net carbs | 1.58g | 5.22g | N/A |
| Sugar | 1.55g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Vitamin B2 | 0.161mg | 0.162mg | 0% |
| Tryptophan | 0.297mg | 0.067mg | 0% |
| Threonine | 0.766mg | 0.37mg | 0% |
| Isoleucine | 0.896mg | 0.314mg | 0% |
| Leucine | 1.235mg | 0.602mg | 0% |
| Lysine | 0.862mg | 0.018mg | 0% |
| Methionine | 0.37mg | 0.023mg | 0% |
| Phenylalanine | 0.957mg | 0.665mg | 0% |
| Valine | 1.072mg | 0.363mg | 0% |
| Histidine | 0.472mg | 0.195mg | 0% |
| Fructose | 0g | 0.07g | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
40%
Minerals Daily Need Coverage Score
191%
122%
Comparison summary
Which food contains less Sodium?
Macadamia contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Macadamia is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 3.02g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 8.398g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)