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  6. Flax seeds vs. Succotash

Flax seeds vs. Succotash — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and succotash

  • Succotash has less vitamin B1, copper, fiber, magnesium, manganese, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 120% more than succotash.
  • Succotash contains 42 times less selenium than flax seeds. Flax seeds contain 25.4µg of selenium, while succotash contains 0.6µg.

Food varieties used in this article are Seeds, flaxseed and Succotash, (corn and limas), raw.

Infographic

Flax seeds vs Succotash 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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +1316.7%
Contains more PotassiumPotassium +120.3%
Contains more IronIron +213.1%
Contains more CopperCopper +555.9%
Contains more ZincZinc +611.5%
Contains more PhosphorusPhosphorus +468.1%
Contains more ManganeseManganese +260.8%
Contains more SeleniumSelenium +4133.3%
Contains less SodiumSodium -86.7%

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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +690.4%
Contains more Vitamin B2Vitamin B2 +96.3%
Contains more Vitamin B3Vitamin B3 +94.1%
Contains more Vitamin B5Vitamin B5 +669.5%
Contains more Vitamin B6Vitamin B6 +263.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +117.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2416.7%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Succotash DV% diff.
Polyunsaturated fat 28.73g 0.489g 188%
Vitamin B1 1.644mg 0.208mg 120%
Copper 1.22mg 0.186mg 115%
Fiber 27.3g 3.8g 94%
Magnesium 392mg 48mg 82%
Manganese 2.482mg 0.688mg 78%
Phosphorus 642mg 113mg 76%
Fats 42.16g 1.02g 63%
Iron 5.73mg 1.83mg 49%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.61mg 34%
Protein 18.29g 5.03g 27%
Vitamin B6 0.473mg 0.13mg 26%
Calcium 255mg 18mg 24%
Calories 534kcal 99kcal 22%
Monounsaturated fat 7.527g 0.198g 18%
Vitamin B5 0.985mg 0.128mg 17%
Saturated fat 3.663g 0.19g 16%
Vitamin C 0.6mg 15.1mg 16%
Choline 78.7mg 14%
Potassium 813mg 369mg 13%
Folate 87µg 40µg 12%
Vitamin B3 3.08mg 1.587mg 9%
Vitamin B2 0.161mg 0.082mg 6%
Vitamin K 4.3µg 4%
Carbs 28.88g 19.59g 3%
Vitamin A 0µg 15µg 2%
Vitamin E 0.31mg 2%
Sodium 30mg 4mg 1%
Net carbs 1.58g 15.79g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.056mg 0%
Threonine 0.766mg 0.209mg 0%
Isoleucine 0.896mg 0.284mg 0%
Leucine 1.235mg 0.443mg 0%
Lysine 0.862mg 0.295mg 0%
Methionine 0.37mg 0.068mg 0%
Phenylalanine 0.957mg 0.243mg 0%
Valine 1.072mg 0.306mg 0%
Histidine 0.472mg 0.16mg 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
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more ProteinProtein +263.6%
Contains more FatsFats +4033.3%
Contains more CarbsCarbs +47.4%
Contains more OtherOther +194.4%
Contains more WaterWater +950.3%

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +3701.5%
Contains more Poly. FatPolyunsaturated fat +5775.3%
Contains less Sat. FatSaturated fat -94.8%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.