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  6. Flax seeds vs. Onion

Flax seeds vs. Onion — In-Depth Nutrition Comparison

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Important differences between flax seeds and onions

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than onions.
  • Flax seeds' daily need coverage for vitamin B1 is 133% more.
  • Flax seeds contain 51 times more selenium than onions. Flax seeds contain 25.4µg of selenium, while onions contain 0.5µg.

The food varieties used in the comparison are Seeds, flaxseed and Onions, raw.

Infographic

Flax seeds vs Onion 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.
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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +3820%
Contains more CalciumCalcium +1008.7%
Contains more PotassiumPotassium +456.8%
Contains more IronIron +2628.6%
Contains more CopperCopper +3028.2%
Contains more ZincZinc +2452.9%
Contains more PhosphorusPhosphorus +2113.8%
Contains more ManganeseManganese +1824%
Contains more SeleniumSelenium +4980%
Contains less SodiumSodium -86.7%

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%
Onion
Onion
1
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 25% 0% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B1Vitamin B1 +3473.9%
Contains more Vitamin B2Vitamin B2 +496.3%
Contains more Vitamin B3Vitamin B3 +2555.2%
Contains more Vitamin B5Vitamin B5 +700.8%
Contains more Vitamin B6Vitamin B6 +294.2%
Contains more Vitamin KVitamin K +975%
Contains more FolateFolate +357.9%
Contains more CholineCholine +1190.2%
Contains more Vitamin CVitamin C +1133.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Onion DV% diff.
Polyunsaturated fat 28.73g 0.017g 191%
Vitamin B1 1.644mg 0.046mg 133%
Copper 1.22mg 0.039mg 131%
Fiber 27.3g 1.7g 102%
Manganese 2.482mg 0.129mg 102%
Magnesium 392mg 10mg 91%
Phosphorus 642mg 29mg 88%
Iron 5.73mg 0.21mg 69%
Fats 42.16g 0.1g 65%
Selenium 25.4µg 0.5µg 45%
Zinc 4.34mg 0.17mg 38%
Protein 18.29g 1.1g 34%
Vitamin B6 0.473mg 0.12mg 27%
Calories 534kcal 40kcal 25%
Calcium 255mg 23mg 23%
Potassium 813mg 146mg 20%
Monounsaturated fat 7.527g 0.013g 19%
Vitamin B3 3.08mg 0.116mg 19%
Vitamin B5 0.985mg 0.123mg 17%
Folate 87µg 19µg 17%
Saturated fat 3.663g 0.042g 16%
Choline 78.7mg 6.1mg 13%
Vitamin B2 0.161mg 0.027mg 10%
Vitamin C 0.6mg 7.4mg 8%
Carbs 28.88g 9.34g 7%
Vitamin K 4.3µg 0.4µg 3%
Vitamin E 0.31mg 0.02mg 2%
Fructose 0g 1.29g 2%
Sodium 30mg 4mg 1%
Net carbs 1.58g 7.64g N/A
Sugar 1.55g 4.24g N/A
Tryptophan 0.297mg 0.014mg 0%
Threonine 0.766mg 0.021mg 0%
Isoleucine 0.896mg 0.014mg 0%
Leucine 1.235mg 0.025mg 0%
Lysine 0.862mg 0.039mg 0%
Methionine 0.37mg 0.002mg 0%
Phenylalanine 0.957mg 0.025mg 0%
Valine 1.072mg 0.021mg 0%
Histidine 0.472mg 0.014mg 0%
Omega-6 - Eicosadienoic acid 0.007g 0g 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
Onion
Onion
1
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +1562.7%
Contains more FatsFats +42060%
Contains more CarbsCarbs +209.2%
Contains more OtherOther +960%
Contains more WaterWater +1180.3%

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
Onion
Onion
1
58% 18% 24%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +57800%
Contains more Poly. FatPolyunsaturated fat +168900%
Contains less Sat. FatSaturated fat -98.9%

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
Onion
Onion
2
23% 46% 30%
Starch: 0 g
Sucrose: 0.99 g
Glucose: 1.97 g
Fructose: 1.29 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +16.2%
Contains more GlucoseGlucose +392.5%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.