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Flax seeds vs. Pineapple juice — In-Depth Nutrition Comparison

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How are flax seeds and pineapple juice different?

  • Flax seeds are higher in vitamin B1, copper, fiber, phosphorus, magnesium, manganese, iron, selenium, and zinc; however, pineapple juice is richer in vitamin C.
  • Daily need coverage for vitamin B1 for flax seeds is 132% higher.
  • Flax seeds contain 254 times more selenium than pineapple juice. While flax seeds contain 25.4µg of selenium, pineapple juice contains only 0.1µg.

Seeds, flaxseed and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid are the varieties used in this article.

Infographic

Flax seeds vs Pineapple juice 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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +525.4%
Contains more IronIron +1748.4%
Contains more CopperCopper +1668.1%
Contains more ZincZinc +3845.5%
Contains more PhosphorusPhosphorus +7925%
Contains more ManganeseManganese +392.5%
Contains more SeleniumSelenium +25300%
Contains less SodiumSodium -93.3%

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B1Vitamin B1 +2734.5%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B3Vitamin B3 +1447.7%
Contains more Vitamin B5Vitamin B5 +1658.9%
Contains more Vitamin B6Vitamin B6 +373%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +383.3%
Contains more CholineCholine +2284.8%
Contains more Vitamin CVitamin C +7200%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +4980.6%
Contains more FatsFats +35033.3%
Contains more CarbsCarbs +124.4%
Contains more OtherOther +1225%
Contains more WaterWater +1140.9%

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +53664.3%
Contains more Poly. FatPolyunsaturated fat +68304.8%
Contains less Sat. FatSaturated fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
15% 47% 38%
Starch: 0 g
Sucrose: 1.53 g
Glucose: 4.65 g
Fructose: 3.81 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +33%
Contains more GlucoseGlucose +1062.5%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Pineapple juice
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Pineapple juice DV% diff.
Polyunsaturated fat 28.73g 0.042g 191%
Vitamin B1 1.644mg 0.058mg 132%
Copper 1.22mg 0.069mg 128%
Fiber 27.3g 0.2g 108%
Phosphorus 642mg 8mg 91%
Magnesium 392mg 12mg 90%
Manganese 2.482mg 0.504mg 86%
Iron 5.73mg 0.31mg 68%
Fats 42.16g 0.12g 65%
Vitamin C 0.6mg 43.8mg 48%
Selenium 25.4µg 0.1µg 46%
Zinc 4.34mg 0.11mg 38%
Protein 18.29g 0.36g 36%
Vitamin B6 0.473mg 0.1mg 29%
Calories 534kcal 53kcal 24%
Calcium 255mg 13mg 24%
Potassium 813mg 130mg 20%
Monounsaturated fat 7.527g 0.014g 19%
Vitamin B5 0.985mg 0.056mg 19%
Vitamin B3 3.08mg 0.199mg 18%
Folate 87µg 18µg 17%
Saturated fat 3.663g 0.008g 17%
Choline 78.7mg 3.3mg 14%
Vitamin B2 0.161mg 0.021mg 11%
Fructose 0g 3.81g 5%
Carbs 28.88g 12.87g 5%
Vitamin K 4.3µg 0.3µg 3%
Vitamin E 0.31mg 0.02mg 2%
Sodium 30mg 2mg 1%
Net carbs 1.58g 12.67g N/A
Sugar 1.55g 9.98g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
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 Pineapple juice
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
16%
Pineapple juice
Minerals Daily Need Coverage Score
191%
Flax seeds
13%
Pineapple juice

Comparison summary

Which food contains less Sodium?
Pineapple juice
Pineapple juice contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Pineapple juice
Pineapple juice is lower in Saturated fat (difference - 3.655g)
Which food is lower in glycemic index?
Pineapple juice
Pineapple juice is lower in glycemic index (difference - 47)
Which food is cheaper?
Pineapple juice
Pineapple juice is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 8.43g)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.