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Flax seeds vs. Potato — In-Depth Nutrition Comparison

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Important differences between flax seeds and potatoes

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium than potatoes.
  • Flax seeds' daily need coverage for vitamin B1 is 130% more.
  • Flax seeds contain 64 times more selenium than potatoes. Flax seeds contain 25.4µg of selenium, while potatoes contain 0.4µg.

The food varieties used in the comparison are Seeds, flaxseed and Potatoes, flesh and skin, raw.

Infographic

Flax seeds vs Potato 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%
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +1604.3%
Contains more CalciumCalcium +2025%
Contains more PotassiumPotassium +91.3%
Contains more IronIron +607.4%
Contains more CopperCopper +1009.1%
Contains more ZincZinc +1346.7%
Contains more PhosphorusPhosphorus +1026.3%
Contains more ManganeseManganese +1141%
Contains more SeleniumSelenium +6250%
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%
Potato
1
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +1929.6%
Contains more Vitamin B2Vitamin B2 +403.1%
Contains more Vitamin B3Vitamin B3 +190.3%
Contains more Vitamin B5Vitamin B5 +233.9%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin KVitamin K +115%
Contains more FolateFolate +480%
Contains more CholineCholine +550.4%
Contains more Vitamin CVitamin C +3183.3%
~equal in Vitamin A ~0µg
~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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +792.2%
Contains more FatsFats +46744.4%
Contains more CarbsCarbs +65.1%
Contains more OtherOther +231.3%
Contains more WaterWater +1038.6%

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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +376250%
Contains more Poly. FatPolyunsaturated fat +68304.8%
Contains less Sat. FatSaturated fat -99.3%

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
Potato
2
95% 2%
Starch: 15.29 g
Sucrose: 0.17 g
Glucose: 0.31 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +576.5%
Contains more GlucoseGlucose +29%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~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 Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Potato DV% diff.
Polyunsaturated fat 28.73g 0.042g 191%
Vitamin B1 1.644mg 0.081mg 130%
Copper 1.22mg 0.11mg 123%
Fiber 27.3g 2.1g 101%
Manganese 2.482mg 0.2mg 99%
Magnesium 392mg 23mg 88%
Phosphorus 642mg 57mg 84%
Fats 42.16g 0.09g 65%
Iron 5.73mg 0.81mg 62%
Selenium 25.4µg 0.4µg 45%
Zinc 4.34mg 0.3mg 37%
Protein 18.29g 2.05g 32%
Calcium 255mg 12mg 24%
Calories 534kcal 77kcal 23%
Vitamin C 0.6mg 19.7mg 21%
Monounsaturated fat 7.527g 0.002g 19%
Folate 87µg 15µg 18%
Saturated fat 3.663g 0.025g 17%
Vitamin B5 0.985mg 0.295mg 14%
Vitamin B6 0.473mg 0.298mg 13%
Vitamin B3 3.08mg 1.061mg 13%
Choline 78.7mg 12.1mg 12%
Potassium 813mg 425mg 11%
Vitamin B2 0.161mg 0.032mg 10%
Starch 15.29g 6%
Carbs 28.88g 17.49g 4%
Vitamin E 0.31mg 0.01mg 2%
Vitamin K 4.3µg 2µg 2%
Sodium 30mg 6mg 1%
Net carbs 1.58g 15.39g N/A
Sugar 1.55g 0.82g N/A
Tryptophan 0.297mg 0.021mg 0%
Threonine 0.766mg 0.067mg 0%
Isoleucine 0.896mg 0.066mg 0%
Leucine 1.235mg 0.098mg 0%
Lysine 0.862mg 0.107mg 0%
Methionine 0.37mg 0.032mg 0%
Phenylalanine 0.957mg 0.081mg 0%
Valine 1.072mg 0.103mg 0%
Histidine 0.472mg 0.035mg 0%
Fructose 0g 0.26g 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
191%
Flax seeds
19%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.73g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 24mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 3.638g)
Which food is lower in glycemic index?
Potato
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.8)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.