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  6. Flax vs. Orange

Flax vs. Orange — In-Depth Nutrition Comparison

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Significant differences between Flax and Orange

  • Flax is richer in Copper, Vitamin B1, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, and Zinc, while Orange is higher in Vitamin C.
  • Flax covers your daily Copper needs 131% more than Orange.
  • Flax has 99 times more Manganese than Orange. Flax has 2.482mg of Manganese, while Orange has 0.025mg.

Specific food types used in this comparison are Seeds, flaxseed and Oranges, raw, all commercial varieties.

Infographic

Flax vs Orange 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.
Flax
Flax
9
:
1
Orange
Orange
Contains more Calcium +537.5%
Contains more Iron +5630%
Contains more Magnesium +3820%
Contains more Phosphorus +4485.7%
Contains more Potassium +349.2%
Contains more Zinc +6100%
Contains more Copper +2611.1%
Contains more Manganese +9828%
Contains more Selenium +4980%
Contains less Sodium -100%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Orange
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 4% 8% 6% 16% 0% 2% 15% 4% 3%
Contains more Calcium +537.5%
Contains more Iron +5630%
Contains more Magnesium +3820%
Contains more Phosphorus +4485.7%
Contains more Potassium +349.2%
Contains more Zinc +6100%
Contains more Copper +2611.1%
Contains more Manganese +9828%
Contains more Selenium +4980%
Contains less Sodium -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.
Flax
Flax
8
:
2
Orange
Orange
Contains more Vitamin E +72.2%
Contains more Vitamin B1 +1789.7%
Contains more Vitamin B2 +302.5%
Contains more Vitamin B3 +992.2%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +688.3%
Contains more Folate +190%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +8766.7%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Orange
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 4% 0% 178% 22% 10% 6% 15% 14% 23% 0% 0%
Contains more Vitamin E +72.2%
Contains more Vitamin B1 +1789.7%
Contains more Vitamin B2 +302.5%
Contains more Vitamin B3 +992.2%
Contains more Vitamin B5 +294%
Contains more Vitamin B6 +688.3%
Contains more Folate +190%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +8766.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Orange
Orange
Contains more Protein +1845.7%
Contains more Fats +35033.3%
Contains more Carbs +145.8%
Contains more Other +743.2%
Contains more Water +1146.4%
Flax
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
Orange
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
Contains more Protein +1845.7%
Contains more Fats +35033.3%
Contains more Carbs +145.8%
Contains more Other +743.2%
Contains more Water +1146.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Orange
Orange
Contains more Monounsaturated Fat +32626.1%
Contains more Polyunsaturated fat +114820%
Contains less Saturated Fat -99.6%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Orange
24% 37% 40%
Saturated Fat: 0.015 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 0.025 g
Contains more Monounsaturated Fat +32626.1%
Contains more Polyunsaturated fat +114820%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Orange
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 Orange Opinion
Net carbs 1.58g 9.35g Orange
Protein 18.29g 0.94g Flax
Fats 42.16g 0.12g Flax
Carbs 28.88g 11.75g Flax
Calories 534kcal 47kcal Flax
Sugar 1.55g 9.35g Flax
Fiber 27.3g 2.4g Flax
Calcium 255mg 40mg Flax
Iron 5.73mg 0.1mg Flax
Magnesium 392mg 10mg Flax
Phosphorus 642mg 14mg Flax
Potassium 813mg 181mg Flax
Sodium 30mg 0mg Orange
Zinc 4.34mg 0.07mg Flax
Copper 1.22mg 0.045mg Flax
Manganese 2.482mg 0.025mg Flax
Selenium 25.4µg 0.5µg Flax
Vitamin A 0IU 225IU Orange
Vitamin A RAE 0µg 11µg Orange
Vitamin E 0.31mg 0.18mg Flax
Vitamin C 0.6mg 53.2mg Orange
Vitamin B1 1.644mg 0.087mg Flax
Vitamin B2 0.161mg 0.04mg Flax
Vitamin B3 3.08mg 0.282mg Flax
Vitamin B5 0.985mg 0.25mg Flax
Vitamin B6 0.473mg 0.06mg Flax
Folate 87µg 30µg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.009mg Flax
Threonine 0.766mg 0.015mg Flax
Isoleucine 0.896mg 0.025mg Flax
Leucine 1.235mg 0.023mg Flax
Lysine 0.862mg 0.047mg Flax
Methionine 0.37mg 0.02mg Flax
Phenylalanine 0.957mg 0.031mg Flax
Valine 1.072mg 0.04mg Flax
Histidine 0.472mg 0.018mg Flax
Saturated Fat 3.663g 0.015g Orange
Monounsaturated Fat 7.527g 0.023g Flax
Polyunsaturated fat 28.73g 0.025g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Orange
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
63%
Flax
24%
Orange
Minerals Daily Need Coverage Score
191%
Flax
7%
Orange

Comparison summary

Which food contains less Sodium?
Orange
Orange contains less Sodium (difference - 30mg)
Which food is lower in Saturated Fat?
Orange
Orange is lower in Saturated Fat (difference - 3.648g)
Which food is lower in glycemic index?
Orange
Orange is lower in glycemic index (difference - 45)
Which food is cheaper?
Orange
Orange is cheaper (difference - $2.6)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 7.8g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.