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  6. Flax seeds vs. Star anise

Flax seeds vs. Star anise — In-Depth Nutrition Comparison

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Important differences between flax seeds and star anise

  • Flax seeds have more vitamin B1, magnesium, fiber, selenium, copper, phosphorus, and folate; however, star anise is richer in iron, calcium, and vitamin C.
  • Star anise's daily need coverage for iron is 390% more.
  • Flax seeds contain 9 times more folate than star anise. Flax seeds contain 87µg of folate, while star anise contains 10µg.

The food varieties used in the comparison are Seeds, flaxseed and Spices, anise seed.

Infographic

Flax seeds vs Star anise 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 121% 194% 127% 1386% 303% 145% 189% 2.1% 300% 27%
Contains more MagnesiumMagnesium +130.6%
Contains more CopperCopper +34.1%
Contains more PhosphorusPhosphorus +45.9%
Contains more SeleniumSelenium +408%
Contains more CalciumCalcium +153.3%
Contains more PotassiumPotassium +77.2%
Contains more IronIron +545%
Contains more ZincZinc +22.1%
Contains less SodiumSodium -46.7%
~equal in Manganese ~2.3mg

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 70% 5.3% 0% 0% 85% 67% 57% 48% 150% 0% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +383.5%
Contains more Vitamin B5Vitamin B5 +23.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +770%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +80.1%
Contains more Vitamin B6Vitamin B6 +37.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Star anise DV% diff.
Iron 5.73mg 36.96mg 390%
Polyunsaturated fat 28.73g 3.15g 171%
Vitamin B1 1.644mg 0.34mg 109%
Magnesium 392mg 170mg 53%
Fiber 27.3g 14.6g 51%
Fats 42.16g 15.9g 40%
Calcium 255mg 646mg 39%
Selenium 25.4µg 5µg 37%
Copper 1.22mg 0.91mg 34%
Phosphorus 642mg 440mg 29%
Vitamin C 0.6mg 21mg 23%
Folate 87µg 10µg 19%
Potassium 813mg 1441mg 18%
Choline 78.7mg 14%
Saturated fat 3.663g 0.586g 14%
Vitamin B6 0.473mg 0.65mg 14%
Vitamin B2 0.161mg 0.29mg 10%
Calories 534kcal 337kcal 10%
Zinc 4.34mg 5.3mg 9%
Manganese 2.482mg 2.3mg 8%
Carbs 28.88g 50.02g 7%
Monounsaturated fat 7.527g 9.78g 6%
Vitamin B5 0.985mg 0.797mg 4%
Vitamin K 4.3µg 4%
Vitamin A 0µg 16µg 2%
Vitamin E 0.31mg 2%
Sodium 30mg 16mg 1%
Protein 18.29g 17.6g 1%
Net carbs 1.58g 35.42g N/A
Sugar 1.55g N/A
Vitamin B3 3.08mg 3.06mg 0%
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%
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
18% 16% 50% 10% 7%
Protein: 17.6 g
Fats: 15.9 g
Carbs: 50.02 g
Water: 9.54 g
Other: 6.94 g
Contains more FatsFats +165.2%
Contains more CarbsCarbs +73.2%
Contains more WaterWater +37.1%
Contains more OtherOther +87.1%
~equal in Protein ~17.6g

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
4% 72% 23%
Saturated fat: Sat. Fat 0.586 g
Monounsaturated fat: Mono. Fat 9.78 g
Polyunsaturated fat: Poly. Fat 3.15 g
Contains more Poly. FatPolyunsaturated fat +812.1%
Contains less Sat. FatSaturated fat -84%
Contains more Mono. FatMonounsaturated fat +29.9%

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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. Star anise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171316/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.