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  6. Flax seeds vs. Potato bread

Flax seeds vs. Potato bread — In-Depth Nutrition Comparison

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Differences between flax seeds and potato bread

  • Flax seeds are higher than potato bread in copper, vitamin B1, manganese, magnesium, fiber, iron, phosphorus, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for copper is 125% higher.
  • Flax seeds have 14 times more magnesium than potato bread. While flax seeds have 392mg of magnesium, potato bread has only 28mg.

The food types used in this comparison are Seeds, flaxseed and Bread, potato.

Infographic

Flax seeds vs Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +35.6%
Contains more PotassiumPotassium +13.2%
Contains more IronIron +154.7%
Contains more CopperCopper +1197.9%
Contains more ZincZinc +201.4%
Contains more PhosphorusPhosphorus +74%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +881%
Contains more SeleniumSelenium +167.4%

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 0% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +774.5%
Contains more Vitamin B2Vitamin B2 +51.9%
Contains more Vitamin B3Vitamin B3 +146.4%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more CholineCholine +327.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +58.1%
Contains more FolateFolate +44.8%

All nutrients comparison - raw data values

Nutrient Flax seeds Potato bread DV% diff.
Polyunsaturated fat 28.73g 0g 192%
Copper 1.22mg 0.094mg 125%
Vitamin B1 1.644mg 0.188mg 121%
Manganese 2.482mg 0.253mg 97%
Magnesium 392mg 28mg 87%
Fiber 27.3g 6.3g 84%
Fats 42.16g 3.13g 60%
Iron 5.73mg 2.25mg 44%
Phosphorus 642mg 369mg 39%
Selenium 25.4µg 9.5µg 29%
Zinc 4.34mg 1.44mg 26%
Monounsaturated fat 7.527g 0g 19%
Vitamin B6 0.473mg 0.232mg 19%
Saturated fat 3.663g 0g 17%
Sodium 30mg 375mg 15%
Calories 534kcal 266kcal 13%
Protein 18.29g 12.5g 12%
Choline 78.7mg 18.4mg 11%
Vitamin B3 3.08mg 1.25mg 11%
Folate 87µg 126µg 10%
Calcium 255mg 188mg 7%
Vitamin B12 0µg 0.15µg 6%
Carbs 28.88g 47.07g 6%
Vitamin B2 0.161mg 0.106mg 4%
Potassium 813mg 718mg 3%
Vitamin B5 0.985mg 0.817mg 3%
Vitamin A 0µg 24µg 3%
Vitamin K 4.3µg 6.8µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.31mg 0.47mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.55g 9.38g N/A
Tryptophan 0.297mg 0.081mg 0%
Threonine 0.766mg 0.224mg 0%
Isoleucine 0.896mg 0.268mg 0%
Leucine 1.235mg 0.44mg 0%
Lysine 0.862mg 0.311mg 0%
Methionine 0.37mg 0.112mg 0%
Phenylalanine 0.957mg 0.285mg 0%
Valine 1.072mg 0.305mg 0%
Histidine 0.472mg 0.143mg 0%
Omega-6 - Eicosadienoic acid 0.007g 0g 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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more ProteinProtein +46.3%
Contains more FatsFats +1247%
Contains more CarbsCarbs +63%
Contains more WaterWater +382%
~equal in Other ~3.75g

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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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.