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  6. Flax seeds vs. Shallot

Flax seeds vs. Shallot — In-Depth Nutrition Comparison

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What are the differences between flax seeds and shallot?

  • Flax seeds are richer than shallot in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 132% more.
  • Flax seeds have 21 times more selenium than shallot. While flax seeds have 25.4µg of selenium, shallot has only 1.2µg.

We used Seeds, flaxseed and Shallots, raw types in this article.

Infographic

Flax seeds vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +589.2%
Contains more PotassiumPotassium +143.4%
Contains more IronIron +377.5%
Contains more CopperCopper +1286.4%
Contains more ZincZinc +985%
Contains more PhosphorusPhosphorus +970%
Contains more ManganeseManganese +750%
Contains more SeleniumSelenium +2016.7%
Contains less SodiumSodium -60%

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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin EVitamin E +675%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +1440%
Contains more Vitamin B5Vitamin B5 +239.7%
Contains more Vitamin B6Vitamin B6 +37.1%
Contains more Vitamin KVitamin K +437.5%
Contains more FolateFolate +155.9%
Contains more CholineCholine +596.5%
Contains more Vitamin CVitamin C +1233.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Shallot DV% diff.
Polyunsaturated fat 28.73g 0.039g 191%
Vitamin B1 1.644mg 0.06mg 132%
Copper 1.22mg 0.088mg 126%
Fiber 27.3g 3.2g 96%
Manganese 2.482mg 0.292mg 95%
Magnesium 392mg 21mg 88%
Phosphorus 642mg 60mg 83%
Fats 42.16g 0.1g 65%
Iron 5.73mg 1.2mg 57%
Selenium 25.4µg 1.2µg 44%
Zinc 4.34mg 0.4mg 36%
Protein 18.29g 2.5g 32%
Calories 534kcal 72kcal 23%
Calcium 255mg 37mg 22%
Monounsaturated fat 7.527g 0.014g 19%
Vitamin B3 3.08mg 0.2mg 18%
Saturated fat 3.663g 0.017g 17%
Potassium 813mg 334mg 14%
Vitamin B5 0.985mg 0.29mg 14%
Folate 87µg 34µg 13%
Choline 78.7mg 11.3mg 12%
Vitamin B2 0.161mg 0.02mg 11%
Vitamin B6 0.473mg 0.345mg 10%
Vitamin C 0.6mg 8mg 8%
Carbs 28.88g 16.8g 4%
Vitamin K 4.3µg 0.8µg 3%
Vitamin E 0.31mg 0.04mg 2%
Sodium 30mg 12mg 1%
Net carbs 1.58g 13.6g N/A
Sugar 1.55g 7.87g N/A
Tryptophan 0.297mg 0.028mg 0%
Threonine 0.766mg 0.098mg 0%
Isoleucine 0.896mg 0.106mg 0%
Leucine 1.235mg 0.149mg 0%
Lysine 0.862mg 0.125mg 0%
Methionine 0.37mg 0.027mg 0%
Phenylalanine 0.957mg 0.081mg 0%
Valine 1.072mg 0.11mg 0%
Histidine 0.472mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +631.6%
Contains more FatsFats +42060%
Contains more CarbsCarbs +71.9%
Contains more OtherOther +363.8%
Contains more WaterWater +1046.6%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +53664.3%
Contains more Poly. FatPolyunsaturated fat +73566.7%
Contains less Sat. FatSaturated fat -99.5%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.