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Flax seeds vs. Pecan pie — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and pecan pie

  • Pecan pie has less vitamin B1, copper, magnesium, phosphorus, manganese, iron, vitamin B6, zinc, and selenium.
  • Flax seeds cover your daily vitamin B1 needs 121% more than pecan pie.
  • Pecan pie contains 15 times less magnesium than flax seeds. Flax seeds contain 392mg of magnesium, while pecan pie contains 26mg.

Food varieties used in this article are Seeds, flaxseed and Pie, pecan, prepared from recipe.

Infographic

Flax seeds vs Pecan pie 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +1407.7%
Contains more CalciumCalcium +696.9%
Contains more PotassiumPotassium +511.3%
Contains more IronIron +287.2%
Contains more CopperCopper +478.2%
Contains more ZincZinc +325.5%
Contains more PhosphorusPhosphorus +583%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +248.6%
Contains more SeleniumSelenium +111.7%

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%
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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +774.5%
Contains more Vitamin B3Vitamin B3 +263.6%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more Vitamin B6Vitamin B6 +688.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +234.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +273.3%
Contains more FatsFats +89.9%
Contains more OtherOther +209.2%
Contains more CarbsCarbs +80.7%
Contains more WaterWater +180.2%

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains more Poly. FatPolyunsaturated fat +403.2%
Contains more Mono. FatMonounsaturated fat +48.5%
~equal in Saturated fat ~3.989g

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 Pecan pie
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Pecan pie DV% diff.
Polyunsaturated fat 28.73g 5.71g 153%
Vitamin B1 1.644mg 0.188mg 121%
Copper 1.22mg 0.211mg 112%
Fiber 27.3g 109%
Magnesium 392mg 26mg 87%
Phosphorus 642mg 94mg 78%
Manganese 2.482mg 0.712mg 77%
Iron 5.73mg 1.48mg 53%
Vitamin B6 0.473mg 0.06mg 32%
Fats 42.16g 22.2g 31%
Zinc 4.34mg 1.02mg 30%
Cholesterol 0mg 87mg 29%
Protein 18.29g 4.9g 27%
Selenium 25.4µg 12µg 24%
Calcium 255mg 32mg 22%
Potassium 813mg 133mg 20%
Folate 87µg 26µg 15%
Vitamin B3 3.08mg 0.847mg 14%
Choline 78.7mg 14%
Sodium 30mg 262mg 10%
Vitamin B5 0.985mg 0.479mg 10%
Vitamin A 0µg 82µg 9%
Monounsaturated fat 7.527g 11.181g 9%
Carbs 28.88g 52.2g 8%
Vitamin B12 0µg 0.17µg 7%
Calories 534kcal 412kcal 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Saturated fat 3.663g 3.989g 1%
Vitamin B2 0.161mg 0.18mg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 1.58g 52.2g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.069mg 0%
Threonine 0.766mg 0.189mg 0%
Isoleucine 0.896mg 0.223mg 0%
Leucine 1.235mg 0.372mg 0%
Lysine 0.862mg 0.248mg 0%
Methionine 0.37mg 0.125mg 0%
Phenylalanine 0.957mg 0.25mg 0%
Valine 1.072mg 0.255mg 0%
Histidine 0.472mg 0.116mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.008g N/A
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 Pecan pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
17%
Pecan pie
Minerals Daily Need Coverage Score
191%
Flax seeds
43%
Pecan pie

Comparison summary

Which food is lower in Sugar?
Pecan pie
Pecan pie is lower in Sugar (difference - 1.55g)
Which food is lower in glycemic index?
Pecan pie
Pecan pie is lower in glycemic index (difference - 59)
Which food is cheaper?
Pecan pie
Pecan pie is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 232mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 0.326g)
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

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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.