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  6. Flax seeds vs. Summer squash

Flax seeds vs. Summer squash — In-Depth Nutrition Comparison

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Differences between flax seeds and summer squash

  • Flax seeds are higher than summer squash in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
  • Flax seeds' daily need coverage for vitamin B1 is 133% higher.
  • Flax seeds have 127 times more selenium than summer squash. While flax seeds have 25.4µg of selenium, summer squash has only 0.2µg.

The food types used in this comparison are Seeds, flaxseed and Squash, summer, all varieties, raw.

Infographic

Flax seeds vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +2205.9%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +210.3%
Contains more IronIron +1537.1%
Contains more CopperCopper +2292.2%
Contains more ZincZinc +1396.6%
Contains more PhosphorusPhosphorus +1589.5%
Contains more ManganeseManganese +1318.3%
Contains more SeleniumSelenium +12600%
Contains less SodiumSodium -93.3%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +158.3%
Contains more Vitamin B1Vitamin B1 +3325%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +532.4%
Contains more Vitamin B5Vitamin B5 +535.5%
Contains more Vitamin B6Vitamin B6 +117%
Contains more Vitamin KVitamin K +43.3%
Contains more FolateFolate +200%
Contains more CholineCholine +1074.6%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Summer squash DV% diff.
Polyunsaturated fat 28.73g 0.089g 191%
Vitamin B1 1.644mg 0.048mg 133%
Copper 1.22mg 0.051mg 130%
Fiber 27.3g 1.1g 105%
Manganese 2.482mg 0.175mg 100%
Magnesium 392mg 17mg 89%
Phosphorus 642mg 38mg 86%
Iron 5.73mg 0.35mg 67%
Fats 42.16g 0.18g 65%
Selenium 25.4µg 0.2µg 46%
Zinc 4.34mg 0.29mg 37%
Protein 18.29g 1.21g 34%
Calories 534kcal 16kcal 26%
Calcium 255mg 15mg 24%
Vitamin B6 0.473mg 0.218mg 20%
Monounsaturated fat 7.527g 0.016g 19%
Vitamin C 0.6mg 17mg 18%
Vitamin B5 0.985mg 0.155mg 17%
Potassium 813mg 262mg 16%
Saturated fat 3.663g 0.044g 16%
Vitamin B3 3.08mg 0.487mg 16%
Folate 87µg 29µg 15%
Choline 78.7mg 6.7mg 13%
Carbs 28.88g 3.35g 9%
Fructose 0g 0.95g 1%
Vitamin B2 0.161mg 0.142mg 1%
Vitamin K 4.3µg 3µg 1%
Vitamin E 0.31mg 0.12mg 1%
Vitamin A 0µg 10µg 1%
Sodium 30mg 2mg 1%
Net carbs 1.58g 2.25g N/A
Sugar 1.55g 2.2g N/A
Tryptophan 0.297mg 0.011mg 0%
Threonine 0.766mg 0.028mg 0%
Isoleucine 0.896mg 0.042mg 0%
Leucine 1.235mg 0.069mg 0%
Lysine 0.862mg 0.065mg 0%
Methionine 0.37mg 0.017mg 0%
Phenylalanine 0.957mg 0.041mg 0%
Valine 1.072mg 0.053mg 0%
Histidine 0.472mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1411.6%
Contains more FatsFats +23322.2%
Contains more CarbsCarbs +762.1%
Contains more OtherOther +498.4%
Contains more WaterWater +1259.8%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +46943.8%
Contains more Poly. FatPolyunsaturated fat +32180.9%
Contains less Sat. FatSaturated fat -98.8%

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
2% 43% 55%
Starch: 0 g
Sucrose: 0.03 g
Glucose: 0.75 g
Fructose: 0.95 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +3733.3%
Contains more GlucoseGlucose +87.5%
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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.