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  6. Flax seeds vs. Puff pastry

Flax seeds vs. Puff pastry — In-Depth Nutrition Comparison

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Differences between flax seeds and puff pastry

  • Flax seeds are higher than puff pastry in copper, vitamin B1, fiber, magnesium, manganese, phosphorus, iron, vitamin B6, zinc, and calcium.
  • Flax seeds' daily need coverage for copper is 123% higher.
  • Flax seeds have 26 times more calcium than puff pastry. While flax seeds have 255mg of calcium, puff pastry has only 10mg.

The food types used in this comparison are Seeds, flaxseed and Puff pastry, frozen, ready-to-bake, baked.

Infographic

Flax seeds vs Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Contains more MagnesiumMagnesium +2350%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +1211.3%
Contains more IronIron +120.4%
Contains more CopperCopper +960.9%
Contains more ZincZinc +703.7%
Contains more PhosphorusPhosphorus +970%
Contains less SodiumSodium -88.1%
Contains more ManganeseManganese +401.4%
~equal in Selenium ~24.5µg

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% 0% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +409%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2389.5%
Contains more FolateFolate +58.2%
Contains more CholineCholine +1169.4%
Contains more Vitamin EVitamin E +77.4%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B3Vitamin B3 +23.4%
Contains more Vitamin KVitamin K +279.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Puff pastry DV% diff.
Copper 1.22mg 0.115mg 123%
Vitamin B1 1.644mg 0.323mg 110%
Fiber 27.3g 1.5g 103%
Magnesium 392mg 16mg 90%
Manganese 2.482mg 0.495mg 86%
Phosphorus 642mg 60mg 83%
Polyunsaturated fat 28.73g 22.228g 43%
Iron 5.73mg 2.6mg 39%
Zinc 4.34mg 0.54mg 35%
Vitamin B6 0.473mg 0.019mg 35%
Calcium 255mg 10mg 25%
Protein 18.29g 7.4g 22%
Potassium 813mg 62mg 22%
Vitamin B5 0.985mg 0mg 20%
Choline 78.7mg 6.2mg 13%
Vitamin K 4.3µg 16.3µg 10%
Sodium 30mg 253mg 10%
Folate 87µg 55µg 8%
Saturated fat 3.663g 5.502g 8%
Vitamin B2 0.161mg 0.258mg 7%
Carbs 28.88g 45.7g 6%
Fats 42.16g 38.5g 6%
Vitamin B3 3.08mg 3.8mg 5%
Monounsaturated fat 7.527g 8.828g 3%
Selenium 25.4µg 24.5µg 2%
Vitamin E 0.31mg 0.55mg 2%
Calories 534kcal 558kcal 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 44.2g N/A
Sugar 1.55g 0.75g N/A
Tryptophan 0.297mg 0.086mg 0%
Threonine 0.766mg 0.198mg 0%
Isoleucine 0.896mg 0.275mg 0%
Leucine 1.235mg 0.514mg 0%
Lysine 0.862mg 0.144mg 0%
Methionine 0.37mg 0.131mg 0%
Phenylalanine 0.957mg 0.367mg 0%
Valine 1.072mg 0.312mg 0%
Histidine 0.472mg 0.158mg 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% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 g
Contains more ProteinProtein +147.2%
Contains more OtherOther +271%
Contains more CarbsCarbs +58.2%
~equal in Fats ~38.5g
~equal in Water ~7.4g

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
15% 24% 61%
Saturated fat: Sat. Fat 5.502 g
Monounsaturated fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Contains less Sat. FatSaturated fat -33.4%
Contains more Poly. FatPolyunsaturated fat +29.3%
Contains more Mono. FatMonounsaturated fat +17.3%

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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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.