Flax seeds vs. Pilaf — In-Depth Nutrition Comparison
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Important differences between flax seeds and pilaf
- Flax seeds have more copper, fiber, vitamin B1, magnesium, phosphorus, manganese, iron, and zinc; however, pilaf is richer in folate.
- Flax seeds' daily need coverage for copper is 117% more.
- Flax seeds contain 23 times more fiber than pilaf. Flax seeds contain 27.3g of fiber, while pilaf contains 1.2g.
- Flax seeds contain less sodium.
The food varieties used in the comparison are Seeds, flaxseed and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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 more MagnesiumMagnesium | +1125% |
| Contains more CalciumCalcium | +207.2% |
| Contains more PotassiumPotassium | +332.4% |
| Contains more IronIron | +134.8% |
| Contains more CopperCopper | +634.9% |
| Contains more ZincZinc | +329.7% |
| Contains more PhosphorusPhosphorus | +316.9% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +181.4% |
| Contains more SeleniumSelenium | +27.6% |
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 more Vitamin EVitamin E | +675% |
| Contains more Vitamin B1Vitamin B1 | +172.6% |
| Contains more Vitamin B2Vitamin B2 | +85.1% |
| Contains more Vitamin B5Vitamin B5 | +37.8% |
| Contains more Vitamin B6Vitamin B6 | +18.3% |
| Contains more Vitamin KVitamin K | +760% |
| Contains more CholineCholine | +349.7% |
| Contains more Vitamin CVitamin C | +583.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +98.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +143.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.377g | 189% |
| Copper | 1.22mg | 0.166mg | 117% |
| Fiber | 27.3g | 1.2g | 104% |
| Vitamin B1 | 1.644mg | 0.603mg | 87% |
| Magnesium | 392mg | 32mg | 86% |
| Manganese | 2.482mg | 0.882mg | 70% |
| Phosphorus | 642mg | 154mg | 70% |
| Fats | 42.16g | 1.37g | 63% |
| Sodium | 30mg | 1303mg | 55% |
| Iron | 5.73mg | 2.44mg | 41% |
| Folate | 87µg | 212µg | 31% |
| Zinc | 4.34mg | 1.01mg | 30% |
| Starch | 71.23g | 29% | |
| Vitamin B3 | 3.08mg | 6.127mg | 19% |
| Potassium | 813mg | 188mg | 18% |
| Monounsaturated fat | 7.527g | 0.373g | 18% |
| Calcium | 255mg | 83mg | 17% |
| Protein | 18.29g | 10.42g | 16% |
| Carbs | 28.88g | 76.31g | 16% |
| Saturated fat | 3.663g | 0.307g | 15% |
| Selenium | 25.4µg | 32.4µg | 13% |
| Choline | 78.7mg | 17.5mg | 11% |
| Calories | 534kcal | 359kcal | 9% |
| Vitamin B2 | 0.161mg | 0.087mg | 6% |
| Vitamin B6 | 0.473mg | 0.4mg | 6% |
| Vitamin B5 | 0.985mg | 0.715mg | 5% |
| Vitamin C | 0.6mg | 4.1mg | 4% |
| Vitamin K | 4.3µg | 0.5µg | 3% |
| Vitamin E | 0.31mg | 0.04mg | 2% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 1.58g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.55g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.297mg | 0.086mg | 0% |
| Threonine | 0.766mg | 0.221mg | 0% |
| Isoleucine | 0.896mg | 0.279mg | 0% |
| Leucine | 1.235mg | 0.523mg | 0% |
| Lysine | 0.862mg | 0.189mg | 0% |
| Methionine | 0.37mg | 0.145mg | 0% |
| Phenylalanine | 0.957mg | 0.32mg | 0% |
| Valine | 1.072mg | 0.374mg | 0% |
| Histidine | 0.472mg | 0.15mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +75.5% |
| Contains more FatsFats | +2977.4% |
| Contains more CarbsCarbs | +164.2% |
| Contains more WaterWater | +15.5% |
~equal in
Other
~3.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +1918% |
| Contains more Poly. FatPolyunsaturated fat | +7520.7% |
| Contains less Sat. FatSaturated fat | -91.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
71.23 g
Sucrose:
0.3 g
Glucose:
0.1 g
Fructose:
0 g
Lactose:
0 g
Maltose:
1.13 g
Galactose:
0 g
| Contains more SucroseSucrose | +283.3% |
| Contains more GlucoseGlucose | +300% |
| Contains more StarchStarch | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
