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  6. Flax seeds vs. Potato chips

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

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Differences between flax seeds and potato chips

  • Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, and iron; however, potato chips are richer in vitamin E and vitamin C.
  • Flax seeds' daily need coverage for vitamin B1 is 123% higher.
  • Flax seeds have 6 times more magnesium than potato chips. While flax seeds have 392mg of magnesium, potato chips have only 67mg.
  • Flax seeds have less saturated fat.

The food types used in this comparison are Seeds, flaxseed and Snacks, potato chips, plain, unsalted.

Infographic

Flax seeds vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
Contains more MagnesiumMagnesium +485.1%
Contains more CalciumCalcium +962.5%
Contains more IronIron +251.5%
Contains more CopperCopper +298.7%
Contains more ZincZinc +298.2%
Contains more PhosphorusPhosphorus +289.1%
Contains more ManganeseManganese +464.1%
Contains more SeleniumSelenium +213.6%
Contains more PotassiumPotassium +56.8%
Contains less SodiumSodium -73.3%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin B1Vitamin B1 +884.4%
Contains more Vitamin B5Vitamin B5 +145%
Contains more FolateFolate +93.3%
Contains more CholineCholine +109.9%
Contains more Vitamin CVitamin C +5083.3%
Contains more Vitamin EVitamin E +2838.7%
Contains more Vitamin B2Vitamin B2 +22.4%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B6Vitamin B6 +39.5%
Contains more Vitamin KVitamin K +414%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Potato chips DV% diff.
Vitamin B1 1.644mg 0.167mg 123%
Polyunsaturated fat 28.73g 12.17g 110%
Copper 1.22mg 0.306mg 102%
Fiber 27.3g 4.8g 90%
Manganese 2.482mg 0.44mg 89%
Magnesium 392mg 67mg 77%
Phosphorus 642mg 165mg 68%
Vitamin E 0.31mg 9.11mg 59%
Iron 5.73mg 1.63mg 51%
Vitamin C 0.6mg 31.1mg 34%
Saturated fat 3.663g 10.96g 33%
Selenium 25.4µg 8.1µg 31%
Zinc 4.34mg 1.09mg 30%
Protein 18.29g 7g 23%
Calcium 255mg 24mg 23%
Histidine 0.472mg 153mg 22%
Vitamin K 4.3µg 22.1µg 15%
Potassium 813mg 1275mg 14%
Vitamin B6 0.473mg 0.66mg 14%
Vitamin B5 0.985mg 0.402mg 12%
Fats 42.16g 34.6g 12%
Folate 87µg 45µg 11%
Carbs 28.88g 52.9g 8%
Choline 78.7mg 37.5mg 7%
Monounsaturated fat 7.527g 9.84g 6%
Vitamin B3 3.08mg 3.827mg 5%
Vitamin B2 0.161mg 0.197mg 3%
Sodium 30mg 8mg 1%
Calories 534kcal 536kcal 0%
Net carbs 1.58g 48.1g N/A
Sugar 1.55g 0.22g N/A
Tryptophan 0.297mg 0.108mg 0%
Threonine 0.766mg 0.253mg 0%
Isoleucine 0.896mg 0.283mg 0%
Leucine 1.235mg 0.419mg 0%
Lysine 0.862mg 0.424mg 0%
Methionine 0.37mg 0.11mg 0%
Phenylalanine 0.957mg 0.31mg 0%
Valine 1.072mg 0.392mg 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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +161.3%
Contains more FatsFats +21.8%
Contains more WaterWater +266.3%
Contains more CarbsCarbs +83.2%
~equal in Other ~3.6g

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -66.6%
Contains more Poly. FatPolyunsaturated fat +136.1%
Contains more Mono. FatMonounsaturated fat +30.7%

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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 chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.