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  6. Flax seeds vs. Shortbread

Flax seeds vs. Shortbread — In-Depth Nutrition Comparison

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Important differences between flax seeds and shortbread

  • Flax seeds have more copper, vitamin B1, fiber, manganese, magnesium, phosphorus, zinc, selenium, iron, and vitamin B6 than shortbread.
  • Flax seeds' daily need coverage for copper is 126% more.
  • Flax seeds contain 28 times more magnesium than shortbread. Flax seeds contain 392mg of magnesium, while shortbread contains 14mg.

The food varieties used in the comparison are Seeds, flaxseed and Cookies, shortbread, commercially prepared, plain.

Infographic

Flax seeds vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +823.9%
Contains more IronIron +92.3%
Contains more CopperCopper +1255.6%
Contains more ZincZinc +785.7%
Contains more PhosphorusPhosphorus +872.7%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +531.6%
Contains more SeleniumSelenium +309.7%

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.
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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +365.7%
Contains more Vitamin B5Vitamin B5 +206.9%
Contains more Vitamin B6Vitamin B6 +566.2%
Contains more CholineCholine +8644.4%
Contains more Vitamin EVitamin E +687.1%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin KVitamin K +155.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.275mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~81µg

All nutrients comparison - raw data values

Nutrient Flax seeds Shortbread DV% diff.
Polyunsaturated fat 28.73g 8.326g 136%
Copper 1.22mg 0.09mg 126%
Vitamin B1 1.644mg 0.353mg 108%
Fiber 27.3g 1.3g 104%
Manganese 2.482mg 0.393mg 91%
Magnesium 392mg 14mg 90%
Phosphorus 642mg 66mg 82%
Zinc 4.34mg 0.49mg 35%
Selenium 25.4µg 6.2µg 35%
Iron 5.73mg 2.98mg 34%
Vitamin B6 0.473mg 0.071mg 31%
Protein 18.29g 5.37g 26%
Fats 42.16g 26.22g 25%
Calcium 255mg 13mg 24%
Potassium 813mg 88mg 21%
Saturated fat 3.663g 8.105g 20%
Starch 40.47g 17%
Sodium 30mg 353mg 14%
Vitamin E 0.31mg 2.44mg 14%
Choline 78.7mg 0.9mg 14%
Vitamin B5 0.985mg 0.321mg 13%
Carbs 28.88g 63.78g 12%
Vitamin B2 0.161mg 0.314mg 12%
Vitamin K 4.3µg 11µg 6%
Folate 87µg 81µg 2%
Monounsaturated fat 7.527g 6.708g 2%
Calories 534kcal 514kcal 1%
Vitamin B3 3.08mg 3.275mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 62.48g N/A
Sugar 1.55g 21.65g N/A
Trans fat 0.714g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Fructose 0g 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.006g N/A
Omega-6 - Linoleic acid 7.253g 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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more ProteinProtein +240.6%
Contains more FatsFats +60.8%
Contains more WaterWater +93.3%
Contains more OtherOther +260.2%
Contains more CarbsCarbs +120.8%

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
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +12.2%
Contains more Poly. FatPolyunsaturated fat +245.1%

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
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1725.2%
Contains more FructoseFructose +∞%
~equal in Glucose ~0.36g
~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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.