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  6. Flax seeds vs. Chili pepper

Flax seeds vs. Chili pepper — In-Depth Nutrition Comparison

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How are flax seeds and chili pepper different?

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc; however, chili pepper is richer in vitamin C.
  • Daily need coverage for vitamin C for chili pepper is 159% higher.
  • Flax seeds contain 51 times more selenium than chili pepper. While flax seeds contain 25.4µg of selenium, chili pepper contains only 0.5µg.

Seeds, flaxseed and Peppers, hot chili, red, raw are the varieties used in this article.

Infographic

Flax seeds vs Chili pepper 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +1721.4%
Contains more PotassiumPotassium +152.5%
Contains more IronIron +456.3%
Contains more CopperCopper +845.7%
Contains more ZincZinc +1569.2%
Contains more PhosphorusPhosphorus +1393%
Contains more ManganeseManganese +1227.3%
Contains more SeleniumSelenium +4980%
Contains less SodiumSodium -70%

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin B1Vitamin B1 +2183.3%
Contains more Vitamin B2Vitamin B2 +87.2%
Contains more Vitamin B3Vitamin B3 +147.6%
Contains more Vitamin B5Vitamin B5 +390%
Contains more FolateFolate +278.3%
Contains more CholineCholine +622%
Contains more Vitamin CVitamin C +23850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +122.6%
Contains more Vitamin KVitamin K +225.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.506mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Chili pepper DV% diff.
Polyunsaturated fat 28.73g 0.239g 190%
Vitamin C 0.6mg 143.7mg 159%
Vitamin B1 1.644mg 0.072mg 131%
Copper 1.22mg 0.129mg 121%
Fiber 27.3g 1.5g 103%
Manganese 2.482mg 0.187mg 100%
Magnesium 392mg 23mg 88%
Phosphorus 642mg 43mg 86%
Fats 42.16g 0.44g 64%
Iron 5.73mg 1.03mg 59%
Selenium 25.4µg 0.5µg 45%
Zinc 4.34mg 0.26mg 37%
Protein 18.29g 1.87g 33%
Calories 534kcal 40kcal 25%
Calcium 255mg 14mg 24%
Monounsaturated fat 7.527g 0.024g 19%
Vitamin B5 0.985mg 0.201mg 16%
Folate 87µg 23µg 16%
Saturated fat 3.663g 0.042g 16%
Potassium 813mg 322mg 14%
Choline 78.7mg 10.9mg 12%
Vitamin B3 3.08mg 1.244mg 11%
Vitamin K 4.3µg 14µg 8%
Carbs 28.88g 8.81g 7%
Vitamin B2 0.161mg 0.086mg 6%
Vitamin A 0µg 48µg 5%
Vitamin E 0.31mg 0.69mg 3%
Vitamin B6 0.473mg 0.506mg 3%
Sodium 30mg 9mg 1%
Net carbs 1.58g 7.31g N/A
Sugar 1.55g 5.3g N/A
Tryptophan 0.297mg 0.026mg 0%
Threonine 0.766mg 0.074mg 0%
Isoleucine 0.896mg 0.065mg 0%
Leucine 1.235mg 0.105mg 0%
Lysine 0.862mg 0.089mg 0%
Methionine 0.37mg 0.024mg 0%
Phenylalanine 0.957mg 0.062mg 0%
Valine 1.072mg 0.084mg 0%
Histidine 0.472mg 0.041mg 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
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +878.1%
Contains more FatsFats +9481.8%
Contains more CarbsCarbs +227.8%
Contains more OtherOther +331.4%
Contains more WaterWater +1164.7%

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Mono. FatMonounsaturated fat +31262.5%
Contains more Poly. FatPolyunsaturated fat +11920.9%
Contains less Sat. FatSaturated fat -98.9%

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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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.