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  6. Flax seeds vs. Garlic powder

Flax seeds vs. Garlic powder — In-Depth Nutrition Comparison

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Significant differences between Flax seeds and Garlic powder

  • Flax seeds are richer in Vitamin B1, Copper, Magnesium, Fiber, Manganese, Phosphorus, Calcium, and Vitamin B3, while Garlic powder is higher in Vitamin B6.
  • Flax seeds covers your daily Vitamin B1 needs 101% more than Garlic powder.
  • Flax seeds have 15 times more Saturated Fat than Garlic powder. Flax seeds have 3.663g of Saturated Fat, while Garlic powder has 0.249g.

Specific food types used in this comparison are Seeds, flaxseed and Spices, garlic powder.

Infographic

Flax seeds vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +222.8%
Contains more CopperCopper +128.9%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +153.5%
Contains more PotassiumPotassium +46.7%
~equal in Iron ~5.65mg
~equal in Selenium ~23.9µg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin B1Vitamin B1 +277.9%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +286.9%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin KVitamin K +975%
Contains more FolateFolate +85.1%
Contains more CholineCholine +16.6%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +116.1%
Contains more Vitamin B6Vitamin B6 +249.7%
~equal in Vitamin A ~0IU
~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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +5675.3%
Contains more CarbsCarbs +151.8%
~equal in Protein ~16.55g
~equal in Water ~6.45g
~equal in Other ~3.54g

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
46% 21% 33%
Saturated Fat: Sat. Fat 0.249 g
Monounsaturated Fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated Fat +6445.2%
Contains more Poly. FatPolyunsaturated fat +16040.4%
Contains less Sat. FatSaturated Fat -93.2%

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% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +471.4%
Contains more SucroseSucrose +78.3%
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 Garlic powder
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Garlic powder Opinion
Calories 534kcal 331kcal Flax seeds
Protein 18.29g 16.55g Flax seeds
Fats 42.16g 0.73g Flax seeds
Vitamin C 0.6mg 1.2mg Garlic powder
Net carbs 1.58g 63.73g Garlic powder
Carbs 28.88g 72.73g Garlic powder
Magnesium 392mg 77mg Flax seeds
Calcium 255mg 79mg Flax seeds
Potassium 813mg 1193mg Garlic powder
Iron 5.73mg 5.65mg Flax seeds
Sugar 1.55g 2.43g Flax seeds
Fiber 27.3g 9g Flax seeds
Copper 1.22mg 0.533mg Flax seeds
Zinc 4.34mg 2.99mg Flax seeds
Phosphorus 642mg 414mg Flax seeds
Sodium 30mg 60mg Flax seeds
Vitamin E 0.31mg 0.67mg Garlic powder
Manganese 2.482mg 0.979mg Flax seeds
Selenium 25.4µg 23.9µg Flax seeds
Vitamin B1 1.644mg 0.435mg Flax seeds
Vitamin B2 0.161mg 0.141mg Flax seeds
Vitamin B3 3.08mg 0.796mg Flax seeds
Vitamin B5 0.985mg 0.743mg Flax seeds
Vitamin B6 0.473mg 1.654mg Garlic powder
Vitamin K 4.3µg 0.4µg Flax seeds
Folate 87µg 47µg Flax seeds
Choline 78.7mg 67.5mg Flax seeds
Saturated Fat 3.663g 0.249g Garlic powder
Monounsaturated Fat 7.527g 0.115g Flax seeds
Polyunsaturated fat 28.73g 0.178g Flax seeds
Tryptophan 0.297mg 0.121mg Flax seeds
Threonine 0.766mg 0.374mg Flax seeds
Isoleucine 0.896mg 0.414mg Flax seeds
Leucine 1.235mg 0.728mg Flax seeds
Lysine 0.862mg 0.768mg Flax seeds
Methionine 0.37mg 0.111mg Flax seeds
Phenylalanine 0.957mg 0.525mg Flax seeds
Valine 1.072mg 0.667mg Flax seeds
Histidine 0.472mg 0.263mg Flax seeds
Fructose 0g 0.31g Garlic powder
Omega-3 - ALA 0.012g Garlic powder
Omega-6 - Eicosadienoic acid 0.007g 0.022g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Garlic powder
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
52%
Garlic powder
Minerals Daily Need Coverage Score
191%
Flax seeds
110%
Garlic powder

Comparison summary

Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 3.414g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 5)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 30mg)
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.