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Flax seeds vs. Prunes — In-Depth Nutrition Comparison

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Differences between flax seeds and prunes

  • Flax seeds are higher in vitamin B1, copper, manganese, magnesium, phosphorus, fiber, iron, selenium, and zinc; however, prunes are richer in vitamin K.
  • Flax seeds' daily need coverage for vitamin B1 is 133% higher.
  • Flax seeds have 85 times more selenium than prunes. While flax seeds have 25.4µg of selenium, prunes have only 0.3µg.

The food types used in this comparison are Seeds, flaxseed and Plums, dried (prunes), uncooked.

Infographic

Flax seeds vs Prunes 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%
Prunes
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more MagnesiumMagnesium +856.1%
Contains more CalciumCalcium +493%
Contains more IronIron +516.1%
Contains more CopperCopper +334.2%
Contains more ZincZinc +886.4%
Contains more PhosphorusPhosphorus +830.4%
Contains more ManganeseManganese +730.1%
Contains more SeleniumSelenium +8366.7%
Contains less SodiumSodium -93.3%
~equal in Potassium ~732mg

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%
Prunes
4
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% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin B1Vitamin B1 +3123.5%
Contains more Vitamin B3Vitamin B3 +63.7%
Contains more Vitamin B5Vitamin B5 +133.4%
Contains more Vitamin B6Vitamin B6 +130.7%
Contains more FolateFolate +2075%
Contains more CholineCholine +679.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +38.7%
Contains more Vitamin B2Vitamin B2 +15.5%
Contains more Vitamin KVitamin K +1283.7%
~equal in Vitamin C ~0.6mg
~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
Prunes
2
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +739%
Contains more FatsFats +10994.7%
Contains more OtherOther +40.5%
Contains more CarbsCarbs +121.2%
Contains more WaterWater +344.3%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +14101.9%
Contains more Poly. FatPolyunsaturated fat +46238.7%
Contains less Sat. FatSaturated fat -97.6%

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
Prunes
4
12% 59% 29%
Starch: 5.11 g
Sucrose: 0.15 g
Glucose: 25.46 g
Fructose: 12.45 g
Lactose: 0 g
Maltose: 0.06 g
Galactose: 0 g
Contains more SucroseSucrose +666.7%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +6265%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Prunes
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Prunes DV% diff.
Polyunsaturated fat 28.73g 0.062g 191%
Vitamin B1 1.644mg 0.051mg 133%
Copper 1.22mg 0.281mg 104%
Manganese 2.482mg 0.299mg 95%
Magnesium 392mg 41mg 84%
Phosphorus 642mg 69mg 82%
Fiber 27.3g 7.1g 81%
Fats 42.16g 0.38g 64%
Iron 5.73mg 0.93mg 60%
Vitamin K 4.3µg 59.5µg 46%
Selenium 25.4µg 0.3µg 46%
Zinc 4.34mg 0.44mg 35%
Protein 18.29g 2.18g 32%
Folate 87µg 4µg 21%
Calcium 255mg 43mg 21%
Vitamin B6 0.473mg 0.205mg 21%
Monounsaturated fat 7.527g 0.053g 19%
Saturated fat 3.663g 0.088g 16%
Fructose 0g 12.45g 16%
Calories 534kcal 240kcal 15%
Carbs 28.88g 63.88g 12%
Choline 78.7mg 10.1mg 12%
Vitamin B5 0.985mg 0.422mg 11%
Vitamin B3 3.08mg 1.882mg 7%
Vitamin A 0µg 39µg 4%
Vitamin B2 0.161mg 0.186mg 2%
Starch 5.11g 2%
Potassium 813mg 732mg 2%
Vitamin E 0.31mg 0.43mg 1%
Sodium 30mg 2mg 1%
Vitamin C 0.6mg 0.6mg 0%
Net carbs 1.58g 56.78g N/A
Sugar 1.55g 38.13g N/A
Tryptophan 0.297mg 0.025mg 0%
Threonine 0.766mg 0.049mg 0%
Isoleucine 0.896mg 0.041mg 0%
Leucine 1.235mg 0.066mg 0%
Lysine 0.862mg 0.05mg 0%
Methionine 0.37mg 0.016mg 0%
Phenylalanine 0.957mg 0.052mg 0%
Valine 1.072mg 0.056mg 0%
Histidine 0.472mg 0.027mg 0%
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
191%
Flax seeds
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 28mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 3.575g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 29)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $1)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 36.58g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.