Flax vs. Sunflower seed — In-Depth Nutrition Comparison
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What are the main differences between Flax and Sunflower seed?
- Flax is richer in Fiber, Manganese, Calcium, and Magnesium, yet Sunflower seed is richer in Vitamin E , Vitamin B6, Copper, Selenium, Folate, and Vitamin B3.
- Sunflower seed's daily need coverage for Vitamin E is 232% higher.
- Flax has 3 times more Calcium than Sunflower seed. Flax has 255mg of Calcium, while Sunflower seed has 78mg.
We used Seeds, flaxseed and Seeds, sunflower seed kernels, dried types in this comparison.
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.
Contains
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Calcium
+226.9%
Contains
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Magnesium
+20.6%
Contains
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Potassium
+26%
Contains
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Manganese
+27.3%
Contains
less
Sodium
-70%
Contains
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Zinc
+15.2%
Contains
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Copper
+47.5%
Contains
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Selenium
+108.7%
Equal in Iron - 5.25
Equal in Phosphorus - 660
Contains
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Calcium
+226.9%
Contains
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Magnesium
+20.6%
Contains
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Potassium
+26%
Contains
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Manganese
+27.3%
Contains
less
Sodium
-70%
Contains
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Zinc
+15.2%
Contains
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Copper
+47.5%
Contains
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Selenium
+108.7%
Equal in Iron - 5.25
Equal in Phosphorus - 660
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.
:
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
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Vitamin E
+11245.2%
Contains
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Vitamin C
+133.3%
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Vitamin B2
+120.5%
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Vitamin B3
+170.6%
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Vitamin B5
+14.7%
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Vitamin B6
+184.4%
Contains
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Folate
+160.9%
Equal in Vitamin B1 - 1.48
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+11245.2%
Contains
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Vitamin C
+133.3%
Contains
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Vitamin B2
+120.5%
Contains
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Vitamin B3
+170.6%
Contains
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Vitamin B5
+14.7%
Contains
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Vitamin B6
+184.4%
Contains
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Folate
+160.9%
Equal in Vitamin B1 - 1.48
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+44.4%
Contains
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Water
+47.1%
Contains
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Other
+22.4%
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Protein
+13.6%
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Fats
+22.1%
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Contains
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Carbs
+44.4%
Contains
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Water
+47.1%
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Other
+22.4%
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Protein
+13.6%
Contains
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Fats
+22.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-17.8%
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Polyunsaturated fat
+24.2%
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Monounsaturated Fat
+146.2%
Saturated Fat:
3.663 g
Monounsaturated Fat:
7.527 g
Polyunsaturated fat:
28.73 g
Saturated Fat:
4.455 g
Monounsaturated Fat:
18.528 g
Polyunsaturated fat:
23.137 g
Contains
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Saturated Fat
-17.8%
Contains
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Polyunsaturated fat
+24.2%
Contains
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Monounsaturated Fat
+146.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+∞%
Contains
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Sucrose
+117.4%
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Glucose
+∞%
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Sucrose
+117.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 1.58g | 11.4g |
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| Protein | 18.29g | 20.78g |
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| Fats | 42.16g | 51.46g |
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| Carbs | 28.88g | 20g |
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| Calories | 534kcal | 584kcal |
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| Sugar | 1.55g | 2.62g |
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| Fiber | 27.3g | 8.6g |
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| Calcium | 255mg | 78mg |
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| Iron | 5.73mg | 5.25mg |
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| Magnesium | 392mg | 325mg |
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| Phosphorus | 642mg | 660mg |
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| Potassium | 813mg | 645mg |
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| Sodium | 30mg | 9mg |
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| Zinc | 4.34mg | 5mg |
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| Copper | 1.22mg | 1.8mg |
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| Manganese | 2.482mg | 1.95mg |
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| Selenium | 25.4µg | 53µg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.31mg | 35.17mg |
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| Vitamin C | 0.6mg | 1.4mg |
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| Vitamin B1 | 1.644mg | 1.48mg |
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| Vitamin B2 | 0.161mg | 0.355mg |
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| Vitamin B3 | 3.08mg | 8.335mg |
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| Vitamin B5 | 0.985mg | 1.13mg |
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| Vitamin B6 | 0.473mg | 1.345mg |
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| Folate | 87µg | 227µg |
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| Vitamin K | 4.3µg | 0µg |
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| Tryptophan | 0.297mg | 0.348mg |
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| Threonine | 0.766mg | 0.928mg |
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| Isoleucine | 0.896mg | 1.139mg |
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| Leucine | 1.235mg | 1.659mg |
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| Lysine | 0.862mg | 0.937mg |
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| Methionine | 0.37mg | 0.494mg |
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| Phenylalanine | 0.957mg | 1.169mg |
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| Valine | 1.072mg | 1.315mg |
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| Histidine | 0.472mg | 0.632mg |
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| Saturated Fat | 3.663g | 4.455g |
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| Omega-3 - EPA | 0g | 0.014g |
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| Monounsaturated Fat | 7.527g | 18.528g |
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| Polyunsaturated fat | 28.73g | 23.137g |
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| Omega-6 - Eicosadienoic acid | 0.007g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
156%
Minerals Daily Need Coverage Score
191%
207%
Comparison summary
Which food contains less Sodium?
Sunflower seed contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 0.792g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.