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  6. Flax seeds vs. Red cabbage

Flax seeds vs. Red cabbage — In-Depth Nutrition Comparison

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Important differences between flax seeds and red cabbage

  • Flax seeds have more copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc; however, red cabbage is richer in vitamin C.
  • Flax seeds' daily need coverage for copper is 134% more.
  • Flax seeds contain 42 times more selenium than red cabbage. Flax seeds contain 25.4µg of selenium, while red cabbage contains 0.6µg.

The food varieties used in the comparison are Seeds, flaxseed and Cabbage, red, raw.

Infographic

Flax seeds vs Red cabbage 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% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +2350%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +234.6%
Contains more IronIron +616.3%
Contains more CopperCopper +7076.5%
Contains more ZincZinc +1872.7%
Contains more PhosphorusPhosphorus +2040%
Contains more ManganeseManganese +921.4%
Contains more SeleniumSelenium +4133.3%
~equal in Sodium ~27mg

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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +181.8%
Contains more Vitamin B1Vitamin B1 +2468.8%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +636.8%
Contains more Vitamin B5Vitamin B5 +570.1%
Contains more Vitamin B6Vitamin B6 +126.3%
Contains more FolateFolate +383.3%
Contains more CholineCholine +360.2%
Contains more Vitamin CVitamin C +9400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +788.4%
~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
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +1179%
Contains more FatsFats +26250%
Contains more CarbsCarbs +291.9%
Contains more OtherOther +470.8%
Contains more WaterWater +1198.7%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +62625%
Contains more Poly. FatPolyunsaturated fat +35812.5%
Contains less Sat. FatSaturated fat -99.4%

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
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +91.7%
Contains more GlucoseGlucose +335%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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 Red cabbage
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Red cabbage DV% diff.
Polyunsaturated fat 28.73g 0.08g 191%
Copper 1.22mg 0.017mg 134%
Vitamin B1 1.644mg 0.064mg 132%
Fiber 27.3g 2.1g 101%
Manganese 2.482mg 0.243mg 97%
Magnesium 392mg 16mg 90%
Phosphorus 642mg 30mg 87%
Fats 42.16g 0.16g 65%
Vitamin C 0.6mg 57mg 63%
Iron 5.73mg 0.8mg 62%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.22mg 37%
Protein 18.29g 1.43g 34%
Vitamin K 4.3µg 38.2µg 28%
Calories 534kcal 31kcal 25%
Calcium 255mg 45mg 21%
Vitamin B6 0.473mg 0.209mg 20%
Monounsaturated fat 7.527g 0.012g 19%
Folate 87µg 18µg 17%
Saturated fat 3.663g 0.021g 17%
Potassium 813mg 243mg 17%
Vitamin B3 3.08mg 0.418mg 17%
Vitamin B5 0.985mg 0.147mg 17%
Choline 78.7mg 17.1mg 11%
Vitamin B2 0.161mg 0.069mg 7%
Carbs 28.88g 7.37g 7%
Vitamin A 0µg 56µg 6%
Fructose 0g 1.48g 2%
Vitamin E 0.31mg 0.11mg 1%
Net carbs 1.58g 5.27g N/A
Sugar 1.55g 3.83g N/A
Sodium 30mg 27mg 0%
Tryptophan 0.297mg 0.012mg 0%
Threonine 0.766mg 0.039mg 0%
Isoleucine 0.896mg 0.034mg 0%
Leucine 1.235mg 0.046mg 0%
Lysine 0.862mg 0.049mg 0%
Methionine 0.37mg 0.014mg 0%
Phenylalanine 0.957mg 0.036mg 0%
Valine 1.072mg 0.048mg 0%
Histidine 0.472mg 0.024mg 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 Red cabbage
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
33%
Red cabbage
Minerals Daily Need Coverage Score
191%
Flax seeds
14%
Red cabbage

Comparison summary

Which food contains less Sodium?
Red cabbage
Red cabbage contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 3.642g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 32)
Which food is cheaper?
Red cabbage
Red cabbage is cheaper (difference - $2.7)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.28g)
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.