Flax seeds vs. Quinoa — In-Depth Nutrition Comparison
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What are the differences between flax seeds and quinoa?
- Flax seeds are richer than quinoa in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
- Flax seeds' daily need coverage for vitamin B1 is 128% more.
- Flax seeds have 10 times more fiber than quinoa. While flax seeds have 27.3g of fiber, quinoa has only 2.8g.
We used Seeds, flaxseed and Quinoa, cooked types in this article.
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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 | +512.5% |
| Contains more CalciumCalcium | +1400% |
| Contains more PotassiumPotassium | +372.7% |
| Contains more IronIron | +284.6% |
| Contains more CopperCopper | +535.4% |
| Contains more ZincZinc | +298.2% |
| Contains more PhosphorusPhosphorus | +322.4% |
| Contains more ManganeseManganese | +293.3% |
| Contains more SeleniumSelenium | +807.1% |
| Contains less SodiumSodium | -76.7% |
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 | +1436.4% |
| Contains more Vitamin B2Vitamin B2 | +46.4% |
| Contains more Vitamin B3Vitamin B3 | +647.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +284.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +107.1% |
| Contains more CholineCholine | +242.2% |
| Contains more Vitamin EVitamin E | +103.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 1.078g | 184% |
| Vitamin B1 | 1.644mg | 0.107mg | 128% |
| Copper | 1.22mg | 0.192mg | 114% |
| Fiber | 27.3g | 2.8g | 98% |
| Manganese | 2.482mg | 0.631mg | 80% |
| Magnesium | 392mg | 64mg | 78% |
| Phosphorus | 642mg | 152mg | 70% |
| Fats | 42.16g | 1.92g | 62% |
| Iron | 5.73mg | 1.49mg | 53% |
| Selenium | 25.4µg | 2.8µg | 41% |
| Zinc | 4.34mg | 1.09mg | 30% |
| Protein | 18.29g | 4.4g | 28% |
| Vitamin B6 | 0.473mg | 0.123mg | 27% |
| Calcium | 255mg | 17mg | 24% |
| Calories | 534kcal | 120kcal | 21% |
| Vitamin B5 | 0.985mg | 20% | |
| Potassium | 813mg | 172mg | 19% |
| Monounsaturated fat | 7.527g | 0.528g | 17% |
| Vitamin B3 | 3.08mg | 0.412mg | 17% |
| Saturated fat | 3.663g | 0.231g | 16% |
| Folate | 87µg | 42µg | 11% |
| Choline | 78.7mg | 23mg | 10% |
| Starch | 17.63g | 7% | |
| Vitamin K | 4.3µg | 0µg | 4% |
| Vitamin B2 | 0.161mg | 0.11mg | 4% |
| Carbs | 28.88g | 21.3g | 3% |
| Vitamin E | 0.31mg | 0.63mg | 2% |
| Sodium | 30mg | 7mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 18.5g | N/A |
| Sugar | 1.55g | 0.87g | N/A |
| Tryptophan | 0.297mg | 0.052mg | 0% |
| Threonine | 0.766mg | 0.131mg | 0% |
| Isoleucine | 0.896mg | 0.157mg | 0% |
| Leucine | 1.235mg | 0.261mg | 0% |
| Lysine | 0.862mg | 0.239mg | 0% |
| Methionine | 0.37mg | 0.096mg | 0% |
| Phenylalanine | 0.957mg | 0.185mg | 0% |
| Valine | 1.072mg | 0.185mg | 0% |
| Histidine | 0.472mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
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:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +315.7% |
| Contains more FatsFats | +2095.8% |
| Contains more CarbsCarbs | +35.6% |
| Contains more OtherOther | +381.8% |
| Contains more WaterWater | +928.9% |
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
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains more Mono. FatMonounsaturated fat | +1325.6% |
| Contains more Poly. FatPolyunsaturated fat | +2565.1% |
| Contains less Sat. FatSaturated fat | -93.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
