Flax vs. Pastry — In-Depth Nutrition Comparison
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What are the differences between Flax and Pastry?
- Flax is richer than Pastry in Copper, Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, Iron, Vitamin B6, and Zinc.
- Flax's daily need coverage for Copper is 123% more.
- Flax has 25 times more Magnesium than Pastry. While Flax has 392mg of Magnesium, Pastry has only 16mg.
- The amount of Saturated Fat in Flax is lower.
We used Seeds, flaxseed and Puff pastry, frozen, ready-to-bake types in this article.
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
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Calcium
+2450%
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Iron
+123.8%
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Magnesium
+2350%
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Phosphorus
+970%
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Potassium
+1232.8%
Contains
less
Sodium
-88%
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Zinc
+718.9%
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Copper
+970.2%
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Manganese
+408.6%
Equal in Selenium - 24.2
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Calcium
+2450%
Contains
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Iron
+123.8%
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Magnesium
+2350%
Contains
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Phosphorus
+970%
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Potassium
+1232.8%
Contains
less
Sodium
-88%
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Zinc
+718.9%
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Copper
+970.2%
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Manganese
+408.6%
Equal in Selenium - 24.2
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
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Vitamin C
+∞%
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Vitamin B1
+313.1%
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Vitamin B5
+∞%
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Vitamin B6
+2152.4%
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Folate
+11.5%
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Vitamin A
+∞%
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Vitamin E
+74.2%
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Vitamin B2
+75.8%
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Vitamin B3
+35.3%
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Vitamin K
+274.4%
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Vitamin C
+∞%
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Vitamin B1
+313.1%
Contains
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Vitamin B5
+∞%
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Vitamin B6
+2152.4%
Contains
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Folate
+11.5%
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Vitamin A
+∞%
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Vitamin E
+74.2%
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Vitamin B2
+75.8%
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Vitamin B3
+35.3%
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Vitamin K
+274.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+150.5%
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Fats
+10.7%
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Other
+271%
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Carbs
+56.2%
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Water
+22.1%
Equal in Fats - 38.1
Contains
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Protein
+150.5%
Contains
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Fats
+10.7%
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Other
+271%
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Carbs
+56.2%
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Water
+22.1%
Equal in Fats - 38.1
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-62%
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Polyunsaturated fat
+487%
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Monounsaturated Fat
+186.9%
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Saturated Fat
-62%
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Polyunsaturated fat
+487%
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Monounsaturated Fat
+186.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 43.6g |
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| Protein | 18.29g | 7.3g |
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| Fats | 42.16g | 38.1g |
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| Carbs | 28.88g | 45.1g |
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| Calories | 534kcal | 551kcal |
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| Sugar | 1.55g | 0.74g |
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| Fiber | 27.3g | 1.5g |
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| Calcium | 255mg | 10mg |
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| Iron | 5.73mg | 2.56mg |
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| Magnesium | 392mg | 16mg |
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| Phosphorus | 642mg | 60mg |
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| Potassium | 813mg | 61mg |
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| Sodium | 30mg | 249mg |
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| Zinc | 4.34mg | 0.53mg |
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| Copper | 1.22mg | 0.114mg |
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| Manganese | 2.482mg | 0.488mg |
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| Selenium | 25.4µg | 24.2µg |
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| Vitamin A | 0IU | 1IU |
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| Vitamin E | 0.31mg | 0.54mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.398mg |
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| Vitamin B2 | 0.161mg | 0.283mg |
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| Vitamin B3 | 3.08mg | 4.168mg |
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| Vitamin B5 | 0.985mg | 0mg |
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| Vitamin B6 | 0.473mg | 0.021mg |
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| Folate | 87µg | 78µg |
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| Vitamin K | 4.3µg | 16.1µg |
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| Tryptophan | 0.297mg | 0.085mg |
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| Threonine | 0.766mg | 0.196mg |
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| Isoleucine | 0.896mg | 0.272mg |
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| Leucine | 1.235mg | 0.508mg |
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| Lysine | 0.862mg | 0.142mg |
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| Methionine | 0.37mg | 0.129mg |
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| Phenylalanine | 0.957mg | 0.362mg |
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| Valine | 1.072mg | 0.308mg |
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| Histidine | 0.472mg | 0.156mg |
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| Saturated Fat | 3.663g | 9.643g |
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| Monounsaturated Fat | 7.527g | 21.597g |
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| Polyunsaturated fat | 28.73g | 4.894g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
30%
Minerals Daily Need Coverage Score
191%
42%
Comparison summary
Which food is lower in Sugar?
Pastry is lower in Sugar (difference - 0.81g)
Which food is lower in glycemic index?
Pastry is lower in glycemic index (difference - 59)
Which food is cheaper?
Pastry is cheaper (difference - $3)
Which food contains less Sodium?
Flax contains less Sodium (difference - 219mg)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 5.98g)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.