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  6. Flax seeds vs. Mayonnaise

Flax seeds vs. Mayonnaise — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and mayonnaise

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and selenium; however, mayonnaise is higher in vitamin K.
  • Flax seeds cover your daily vitamin B1 needs 136% more than mayonnaise.
  • Flax seeds have less saturated fat.

Food varieties used in this article are Seeds, flaxseed and Salad dressing, mayonnaise, regular.

Infographic

Flax seeds vs Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +39100%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +3965%
Contains more IronIron +2628.6%
Contains more CopperCopper +6321.1%
Contains more ZincZinc +2793.3%
Contains more PhosphorusPhosphorus +2957.1%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +35357.1%
Contains more SeleniumSelenium +1004.3%

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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +16340%
Contains more Vitamin B2Vitamin B2 +747.4%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +472.7%
Contains more Vitamin B6Vitamin B6 +5812.5%
Contains more FolateFolate +1640%
Contains more CholineCholine +130.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +958.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +3690.7%

All nutrients comparison - raw data values

Nutrient Flax seeds Mayonnaise DV% diff.
Vitamin B1 1.644mg 0.01mg 136%
Copper 1.22mg 0.019mg 133%
Vitamin K 4.3µg 163µg 132%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.007mg 108%
Polyunsaturated fat 28.73g 44.69g 106%
Magnesium 392mg 1mg 93%
Phosphorus 642mg 21mg 89%
Iron 5.73mg 0.21mg 69%
Fats 42.16g 74.85g 50%
Selenium 25.4µg 2.3µg 42%
Zinc 4.34mg 0.15mg 38%
Saturated fat 3.663g 11.703g 37%
Vitamin B6 0.473mg 0.008mg 36%
Protein 18.29g 0.96g 35%
Sodium 30mg 635mg 26%
Calcium 255mg 8mg 25%
Potassium 813mg 20mg 23%
Monounsaturated fat 7.527g 16.843g 23%
Folate 87µg 5µg 21%
Vitamin E 0.31mg 3.28mg 20%
Vitamin B3 3.08mg 0mg 19%
Vitamin B5 0.985mg 0.172mg 16%
Cholesterol 0mg 42mg 14%
Vitamin B2 0.161mg 0.019mg 11%
Carbs 28.88g 0.57g 9%
Choline 78.7mg 34.2mg 8%
Calories 534kcal 680kcal 7%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 0µg 16µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0.57g N/A
Sugar 1.55g 0.57g N/A
Trans fat 0.187g N/A
Tryptophan 0.297mg 0.017mg 0%
Threonine 0.766mg 0.055mg 0%
Isoleucine 0.896mg 0.065mg 0%
Leucine 1.235mg 0.095mg 0%
Lysine 0.862mg 0.072mg 0%
Methionine 0.37mg 0.035mg 0%
Phenylalanine 0.957mg 0.057mg 0%
Valine 1.072mg 0.074mg 0%
Histidine 0.472mg 0.026mg 0%
Fructose 0g 0.05g 0%
Omega-3 - DHA 0g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.03g N/A
Omega-6 - Linoleic acid 38.942g 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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +1805.2%
Contains more CarbsCarbs +4966.7%
Contains more OtherOther +88.3%
Contains more FatsFats +77.5%
Contains more WaterWater +211.1%

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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -68.7%
Contains more Mono. FatMonounsaturated fat +123.8%
Contains more Poly. FatPolyunsaturated fat +55.6%

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
84% 7% 9%
Starch: 0 g
Sucrose: 0.48 g
Glucose: 0.04 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +139.6%
Contains more GlucoseGlucose +900%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.