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  6. Flax seeds vs. Pudding

Flax seeds vs. Pudding — In-Depth Nutrition Comparison

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How are flax seeds and pudding different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than pudding.
  • Daily need coverage for vitamin B1 for flax seeds is 134% higher.
  • Flax seeds contain 34 times more fiber than pudding. While flax seeds contain 27.3g of fiber, pudding contains only 0.8g.

Seeds, flaxseed and Puddings, chocolate, dry mix, regular, prepared with whole milk are the varieties used in this article.

Infographic

Flax seeds vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
Contains more MagnesiumMagnesium +1860%
Contains more CalciumCalcium +140.6%
Contains more PotassiumPotassium +442%
Contains more IronIron +1585.3%
Contains more CopperCopper +999.1%
Contains more ZincZinc +804.2%
Contains more PhosphorusPhosphorus +637.9%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +2458.8%
Contains more SeleniumSelenium +586.5%

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% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +4226.3%
Contains more Vitamin B3Vitamin B3 +2215.8%
Contains more Vitamin B5Vitamin B5 +202.1%
Contains more Vitamin B6Vitamin B6 +1476.7%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +2075%
Contains more CholineCholine +596.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B2 ~0.157mg

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
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more ProteinProtein +478.8%
Contains more FatsFats +1238.4%
Contains more CarbsCarbs +47%
Contains more OtherOther +303.3%
Contains more WaterWater +950.7%

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
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 g
Contains more Mono. FatMonounsaturated fat +819%
Contains more Poly. FatPolyunsaturated fat +15861.1%
Contains less Sat. FatSaturated fat -50.6%

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 Pudding
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Pudding DV% diff.
Polyunsaturated fat 28.73g 0.18g 190%
Vitamin B1 1.644mg 0.038mg 134%
Copper 1.22mg 0.111mg 123%
Fiber 27.3g 0.8g 106%
Manganese 2.482mg 0.097mg 104%
Magnesium 392mg 20mg 89%
Phosphorus 642mg 87mg 79%
Iron 5.73mg 0.34mg 67%
Fats 42.16g 3.15g 60%
Selenium 25.4µg 3.7µg 39%
Zinc 4.34mg 0.48mg 35%
Vitamin B6 0.473mg 0.03mg 34%
Protein 18.29g 3.16g 30%
Folate 87µg 4µg 21%
Calories 534kcal 120kcal 21%
Potassium 813mg 150mg 20%
Vitamin B3 3.08mg 0.133mg 18%
Monounsaturated fat 7.527g 0.819g 17%
Calcium 255mg 106mg 15%
Vitamin B5 0.985mg 0.326mg 13%
Vitamin B12 0µg 0.31µg 13%
Choline 78.7mg 11.3mg 12%
Saturated fat 3.663g 1.81g 8%
Vitamin D 0µg 1.1µg 6%
Vitamin D 0IU 44IU 6%
Vitamin A 0µg 39µg 4%
Sodium 30mg 98mg 3%
Cholesterol 0mg 9mg 3%
Carbs 28.88g 19.64g 3%
Vitamin K 4.3µg 0.3µg 3%
Vitamin E 0.31mg 0.06mg 2%
Caffeine 0mg 2mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 18.84g N/A
Sugar 1.55g 11.96g N/A
Vitamin B2 0.161mg 0.157mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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 Pudding
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
12%
Pudding
Minerals Daily Need Coverage Score
191%
Flax seeds
21%
Pudding

Comparison summary

Which food is lower in Saturated fat?
Pudding
Pudding is lower in Saturated fat (difference - 1.853g)
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 47)
Which food is cheaper?
Pudding
Pudding is cheaper (difference - $1)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 10.41g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 68mg)
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

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.