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  6. Flax seeds vs. Pastry

Flax seeds vs. Pastry — In-Depth Nutrition Comparison

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What are the differences between flax seeds and pastry?

  • Flax seeds are richer than pastry in copper, vitamin B1, fiber, magnesium, manganese, phosphorus, iron, vitamin B6, and zinc.
  • Flax seeds' daily need coverage for copper is 123% more.
  • Flax seeds have 25 times more magnesium than pastry. While flax seeds have 392mg of magnesium, pastry has only 16mg.
  • The amount of saturated fat in flax seeds is lower.

We used Seeds, flaxseed and Puff pastry, frozen, ready-to-bake types in this article.

Infographic

Flax seeds vs Pastry 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%
Pastry
Pastry
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +2350%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +1232.8%
Contains more IronIron +123.8%
Contains more CopperCopper +970.2%
Contains more ZincZinc +718.9%
Contains more PhosphorusPhosphorus +970%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +408.6%
~equal in Selenium ~24.2µg

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%
Pastry
Pastry
4
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 0% 0% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +313.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2152.4%
Contains more FolateFolate +11.5%
Contains more CholineCholine +1129.7%
Contains more Vitamin EVitamin E +74.2%
Contains more Vitamin B2Vitamin B2 +75.8%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin KVitamin K +274.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Pastry DV% diff.
Polyunsaturated fat 28.73g 4.894g 159%
Copper 1.22mg 0.114mg 123%
Vitamin B1 1.644mg 0.398mg 104%
Fiber 27.3g 1.5g 103%
Magnesium 392mg 16mg 90%
Manganese 2.482mg 0.488mg 87%
Phosphorus 642mg 60mg 83%
Iron 5.73mg 2.56mg 40%
Zinc 4.34mg 0.53mg 35%
Vitamin B6 0.473mg 0.021mg 35%
Monounsaturated fat 7.527g 21.597g 35%
Saturated fat 3.663g 9.643g 27%
Calcium 255mg 10mg 25%
Potassium 813mg 61mg 22%
Protein 18.29g 7.3g 22%
Vitamin B5 0.985mg 0mg 20%
Choline 78.7mg 6.4mg 13%
Sodium 30mg 249mg 10%
Vitamin K 4.3µg 16.1µg 10%
Vitamin B2 0.161mg 0.283mg 9%
Vitamin B3 3.08mg 4.168mg 7%
Fats 42.16g 38.1g 6%
Carbs 28.88g 45.1g 5%
Selenium 25.4µg 24.2µg 2%
Vitamin E 0.31mg 0.54mg 2%
Folate 87µg 78µg 2%
Calories 534kcal 551kcal 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 43.6g N/A
Sugar 1.55g 0.74g N/A
Tryptophan 0.297mg 0.085mg 0%
Threonine 0.766mg 0.196mg 0%
Isoleucine 0.896mg 0.272mg 0%
Leucine 1.235mg 0.508mg 0%
Lysine 0.862mg 0.142mg 0%
Methionine 0.37mg 0.129mg 0%
Phenylalanine 0.957mg 0.362mg 0%
Valine 1.072mg 0.308mg 0%
Histidine 0.472mg 0.156mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +150.5%
Contains more OtherOther +271%
Contains more CarbsCarbs +56.2%
Contains more WaterWater +22.1%
~equal in Fats ~38.1g

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
Pastry
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -62%
Contains more Poly. FatPolyunsaturated fat +487%
Contains more Mono. FatMonounsaturated fat +186.9%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.