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. Passion fruit

Flax seeds vs. Passion fruit — In-Depth Nutrition Comparison

Compare

Differences between flax seeds and passion fruit

  • Flax seeds are higher in vitamin B1, copper, magnesium, phosphorus, fiber, iron, selenium, zinc, and vitamin B6; however, passion fruit is richer in vitamin C.
  • Flax seeds' daily need coverage for vitamin B1 is 137% higher.
  • Flax seeds have 43 times more zinc than passion fruit. While flax seeds have 4.34mg of zinc, passion fruit has only 0.1mg.

The food types used in this comparison are Seeds, flaxseed and Passion-fruit, (granadilla), purple, raw.

Infographic

Flax seeds vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +1251.7%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +133.6%
Contains more IronIron +258.1%
Contains more CopperCopper +1318.6%
Contains more ZincZinc +4240%
Contains more PhosphorusPhosphorus +844.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +4133.3%
~equal in Sodium ~28mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +23.8%
Contains more Vitamin B3Vitamin B3 +105.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +373%
Contains more Vitamin KVitamin K +514.3%
Contains more FolateFolate +521.4%
Contains more CholineCholine +935.5%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin AVitamin A +∞%
~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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +731.4%
Contains more FatsFats +5922.9%
Contains more CarbsCarbs +23.5%
Contains more OtherOther +369.6%
Contains more WaterWater +947.8%

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% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +8652.3%
Contains more Poly. FatPolyunsaturated fat +6890.3%
Contains less Sat. FatSaturated fat -98.4%

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 Passion fruit
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 Passion fruit DV% diff.
Polyunsaturated fat 28.73g 0.411g 189%
Vitamin B1 1.644mg 0mg 137%
Copper 1.22mg 0.086mg 126%
Manganese 2.482mg 108%
Magnesium 392mg 29mg 86%
Phosphorus 642mg 68mg 82%
Fiber 27.3g 10.4g 68%
Fats 42.16g 0.7g 64%
Iron 5.73mg 1.6mg 52%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.1mg 39%
Vitamin C 0.6mg 30mg 33%
Protein 18.29g 2.2g 32%
Vitamin B6 0.473mg 0.1mg 29%
Calcium 255mg 12mg 24%
Calories 534kcal 97kcal 22%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 0.086g 19%
Folate 87µg 14µg 18%
Saturated fat 3.663g 0.059g 16%
Potassium 813mg 348mg 14%
Choline 78.7mg 7.6mg 13%
Vitamin B3 3.08mg 1.5mg 10%
Vitamin A 0µg 64µg 7%
Vitamin K 4.3µg 0.7µg 3%
Carbs 28.88g 23.38g 2%
Vitamin B2 0.161mg 0.13mg 2%
Vitamin E 0.31mg 0.02mg 2%
Net carbs 1.58g 12.98g N/A
Sugar 1.55g 11.2g N/A
Sodium 30mg 28mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Passion fruit
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
Passion fruit
Passion fruit vs Carambola
Carambola
Passion fruit
Passion fruit vs Mango
Mango
Passion fruit
Passion fruit vs Papaya
Papaya

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
17%
Passion fruit
Minerals Daily Need Coverage Score
191%
Flax seeds
18%
Passion fruit

Comparison summary

Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 3.604g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 16)
Which food is cheaper?
Passion fruit
Passion fruit is cheaper (difference - $1)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 9.65g)
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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.