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  6. Flax seeds vs. Piña colada

Flax seeds vs. Piña colada — In-Depth Nutrition Comparison

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What are the differences between flax seeds and piña colada?

  • Flax seeds are richer than piña colada in vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 135% more.
  • Flax seeds have 92 times more phosphorus than piña colada. While flax seeds have 642mg of phosphorus, piña colada has only 7mg.

We used Seeds, flaxseed and Alcoholic beverage, pina colada, prepared-from-recipe types in this article.

Infographic

Flax seeds vs Piña colada 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +1045.1%
Contains more IronIron +2628.6%
Contains more CopperCopper +1444.3%
Contains more ZincZinc +3238.5%
Contains more PhosphorusPhosphorus +9071.4%
Contains more ManganeseManganese +370.1%
Contains more SeleniumSelenium +3528.6%
Contains less SodiumSodium -80%

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B1Vitamin B1 +5569%
Contains more Vitamin B2Vitamin B2 +847.1%
Contains more Vitamin B3Vitamin B3 +2510.2%
Contains more Vitamin B5Vitamin B5 +1514.8%
Contains more Vitamin B6Vitamin B6 +951.1%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +625%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +716.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Piña colada DV% diff.
Polyunsaturated fat 28.73g 0.033g 191%
Vitamin B1 1.644mg 0.029mg 135%
Copper 1.22mg 0.079mg 127%
Fiber 27.3g 0.3g 108%
Magnesium 392mg 8mg 91%
Phosphorus 642mg 7mg 91%
Manganese 2.482mg 0.528mg 85%
Iron 5.73mg 0.21mg 69%
Fats 42.16g 1.88g 62%
Selenium 25.4µg 0.7µg 45%
Zinc 4.34mg 0.13mg 38%
Protein 18.29g 0.42g 36%
Vitamin B6 0.473mg 0.045mg 33%
Calcium 255mg 8mg 25%
Potassium 813mg 71mg 22%
Folate 87µg 12µg 19%
Vitamin B3 3.08mg 0.118mg 19%
Monounsaturated fat 7.527g 0.082g 19%
Vitamin B5 0.985mg 0.061mg 18%
Calories 534kcal 174kcal 18%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.017mg 11%
Saturated fat 3.663g 1.636g 9%
Vitamin C 0.6mg 4.9mg 5%
Vitamin K 4.3µg 0.1µg 4%
Vitamin E 0.31mg 0.02mg 2%
Carbs 28.88g 22.66g 2%
Sodium 30mg 6mg 1%
Net carbs 1.58g 22.36g N/A
Sugar 1.55g 22.33g 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

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% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +4254.8%
Contains more FatsFats +2142.6%
Contains more CarbsCarbs +27.4%
Contains more WaterWater +833.8%
Contains more OtherOther +170.9%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +9079.3%
Contains more Poly. FatPolyunsaturated fat +86960.6%
Contains less Sat. FatSaturated fat -55.3%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.