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Flax seeds vs. Spinach raw — In-Depth Nutrition Comparison

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What are the differences between flax seeds and spinach raw?

  • Flax seeds are higher in vitamin B1, copper, fiber, phosphorus, magnesium, manganese, selenium, and iron, yet spinach raw is higher in vitamin K and vitamin A.
  • Spinach raw's daily need coverage for vitamin K is 399% more.
  • Flax seeds have 25 times more selenium than spinach raw. While flax seeds have 25.4µg of selenium, spinach raw has only 1µg.

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

Infographic

Flax seeds vs Spinach raw infographic
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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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +396.2%
Contains more CalciumCalcium +157.6%
Contains more PotassiumPotassium +45.7%
Contains more IronIron +111.4%
Contains more CopperCopper +838.5%
Contains more ZincZinc +718.9%
Contains more PhosphorusPhosphorus +1210.2%
Contains less SodiumSodium -62%
Contains more ManganeseManganese +176.7%
Contains more SeleniumSelenium +2440%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +2007.7%
Contains more Vitamin B3Vitamin B3 +325.4%
Contains more Vitamin B5Vitamin B5 +1415.4%
Contains more Vitamin B6Vitamin B6 +142.6%
Contains more CholineCholine +307.8%
Contains more Vitamin CVitamin C +4583.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +554.8%
Contains more Vitamin B2Vitamin B2 +17.4%
Contains more Vitamin KVitamin K +11130.2%
Contains more FolateFolate +123%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Spinach raw DV% diff.
Vitamin K 4.3µg 482.9µg 399%
Polyunsaturated fat 28.73g 0.165g 190%
Vitamin B1 1.644mg 0.078mg 131%
Copper 1.22mg 0.13mg 121%
Fiber 27.3g 2.2g 100%
Phosphorus 642mg 49mg 85%
Magnesium 392mg 79mg 75%
Manganese 2.482mg 0.897mg 69%
Fats 42.16g 0.39g 64%
Vitamin A 0µg 469µg 52%
Selenium 25.4µg 1µg 44%
Iron 5.73mg 2.71mg 38%
Zinc 4.34mg 0.53mg 35%
Vitamin C 0.6mg 28.1mg 31%
Protein 18.29g 2.86g 31%
Folate 87µg 194µg 27%
Calories 534kcal 23kcal 26%
Vitamin B6 0.473mg 0.195mg 21%
Monounsaturated fat 7.527g 0.01g 19%
Vitamin B5 0.985mg 0.065mg 18%
Saturated fat 3.663g 0.063g 16%
Calcium 255mg 99mg 16%
Vitamin B3 3.08mg 0.724mg 15%
Vitamin E 0.31mg 2.03mg 11%
Choline 78.7mg 19.3mg 11%
Potassium 813mg 558mg 8%
Carbs 28.88g 3.63g 8%
Vitamin B2 0.161mg 0.189mg 2%
Sodium 30mg 79mg 2%
Net carbs 1.58g 1.43g N/A
Sugar 1.55g 0.42g N/A
Tryptophan 0.297mg 0.039mg 0%
Threonine 0.766mg 0.122mg 0%
Isoleucine 0.896mg 0.147mg 0%
Leucine 1.235mg 0.223mg 0%
Lysine 0.862mg 0.174mg 0%
Methionine 0.37mg 0.053mg 0%
Phenylalanine 0.957mg 0.129mg 0%
Valine 1.072mg 0.161mg 0%
Histidine 0.472mg 0.064mg 0%
Fructose 0g 0.15g 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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +539.5%
Contains more FatsFats +10710.3%
Contains more CarbsCarbs +695.6%
Contains more OtherOther +115.7%
Contains more WaterWater +1213.2%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +75170%
Contains more Poly. FatPolyunsaturated fat +17312.1%
Contains less Sat. FatSaturated fat -98.3%

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% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +1542.9%
Contains more GlucoseGlucose +263.6%
Contains more FructoseFructose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.