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
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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 | +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% |
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 | +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% |
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:
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
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
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% |
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 Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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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. |
| 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 |
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%
24%
Minerals Daily Need Coverage Score
191%
43%
Comparison summary
Which food is lower in Sugar?
Puff pastry is lower in Sugar (difference - 0.8g)
Which food is lower in glycemic index?
Puff pastry is lower in glycemic index (difference - 56)
Which food is cheaper?
Puff pastry is cheaper (difference - $3)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 223mg)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 1.839g)
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.