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  6. Flax seeds vs. Sun-dried tomato

Flax seeds vs. Sun-dried tomato — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and sun-dried tomato?

  • Flax seeds are richer in vitamin B1, manganese, fiber, copper, magnesium, phosphorus, selenium, iron, and zinc, yet sun-dried tomato is richer in vitamin C.
  • Flax seeds' daily need coverage for vitamin B1 is 121% higher.
  • Flax seeds have 8 times more selenium than sun-dried tomato. Flax seeds have 25.4µg of selenium, while sun-dried tomato has 3µg.

We used Seeds, flaxseed and Tomatoes, sun-dried, packed in oil, drained types in this comparison.

Infographic

Flax seeds vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +384%
Contains more CalciumCalcium +442.6%
Contains more IronIron +113.8%
Contains more CopperCopper +157.9%
Contains more ZincZinc +456.4%
Contains more PhosphorusPhosphorus +361.9%
Contains less SodiumSodium -88.7%
Contains more ManganeseManganese +432.6%
Contains more SeleniumSelenium +746.7%
Contains more PotassiumPotassium +92.5%

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +751.8%
Contains more Vitamin B5Vitamin B5 +105.6%
Contains more Vitamin B6Vitamin B6 +48.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +278.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +16866.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +137.9%
Contains more Vitamin B3Vitamin B3 +17.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Sun-dried tomato DV% diff.
Polyunsaturated fat 28.73g 2.06g 178%
Vitamin B1 1.644mg 0.193mg 121%
Vitamin C 0.6mg 101.8mg 112%
Manganese 2.482mg 0.466mg 88%
Fiber 27.3g 5.8g 86%
Copper 1.22mg 0.473mg 83%
Magnesium 392mg 81mg 74%
Phosphorus 642mg 139mg 72%
Fats 42.16g 14.08g 43%
Selenium 25.4µg 3µg 41%
Iron 5.73mg 2.68mg 38%
Zinc 4.34mg 0.78mg 32%
Protein 18.29g 5.06g 26%
Potassium 813mg 1565mg 22%
Calcium 255mg 47mg 21%
Vitamin B2 0.161mg 0.383mg 17%
Folate 87µg 23µg 16%
Calories 534kcal 213kcal 16%
Choline 78.7mg 14%
Vitamin B6 0.473mg 0.319mg 12%
Sodium 30mg 266mg 10%
Vitamin B5 0.985mg 0.479mg 10%
Saturated fat 3.663g 1.893g 8%
Vitamin A 0µg 64µg 7%
Vitamin K 4.3µg 4%
Monounsaturated fat 7.527g 8.663g 3%
Vitamin B3 3.08mg 3.63mg 3%
Vitamin E 0.31mg 2%
Carbs 28.88g 23.33g 2%
Net carbs 1.58g 17.53g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.037mg 0%
Threonine 0.766mg 0.128mg 0%
Isoleucine 0.896mg 0.121mg 0%
Leucine 1.235mg 0.185mg 0%
Lysine 0.862mg 0.186mg 0%
Methionine 0.37mg 0.044mg 0%
Phenylalanine 0.957mg 0.131mg 0%
Valine 1.072mg 0.13mg 0%
Histidine 0.472mg 0.077mg 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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +261.5%
Contains more FatsFats +199.4%
Contains more CarbsCarbs +23.8%
Contains more WaterWater +673.4%
~equal in Other ~3.7g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Poly. FatPolyunsaturated fat +1294.7%
Contains less Sat. FatSaturated fat -48.3%
Contains more Mono. FatMonounsaturated fat +15.1%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.