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.
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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 | +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.
| 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% |
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:
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
27%
Minerals Daily Need Coverage Score
191%
59%
Comparison summary
Which food is lower in Saturated fat?
Potato bread is lower in Saturated fat (difference - 3.663g)
Which food is lower in glycemic index?
Potato bread is lower in glycemic index (difference - 61)
Which food is cheaper?
Potato bread is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 7.83g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 345mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.