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  6. Flax seeds vs. Sweet and sour

Flax seeds vs. Sweet and sour — In-Depth Nutrition Comparison

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Significant differences between flax seeds and sweet and sour

  • Flax seeds are richer than sweet and sour in vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 133% more than sweet and sour.
  • Flax seeds have 273 times more fiber than sweet and sour. Flax seeds have 27.3g of fiber, while sweet, and sour has 0.1g.

Specific food types used in this comparison are Seeds, flaxseed and Sauce, sweet, and sour, ready-to-serve.

Infographic

Flax seeds vs Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +721.2%
Contains more IronIron +2628.6%
Contains more CopperCopper +1444.3%
Contains more ZincZinc +4722.2%
Contains more PhosphorusPhosphorus +9071.4%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +226.1%
Contains more SeleniumSelenium +6250%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +3325%
Contains more Vitamin B2Vitamin B2 +747.4%
Contains more Vitamin B3Vitamin B3 +1547.1%
Contains more Vitamin B5Vitamin B5 +959.1%
Contains more Vitamin B6Vitamin B6 +792.5%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +987.5%
Contains more CholineCholine +3179.2%
Contains more Vitamin CVitamin C +1350%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Sweet and sour DV% diff.
Polyunsaturated fat 28.73g 0g 192%
Vitamin B1 1.644mg 0.048mg 133%
Copper 1.22mg 0.079mg 127%
Fiber 27.3g 0.1g 109%
Phosphorus 642mg 7mg 91%
Magnesium 392mg 8mg 91%
Manganese 2.482mg 0.761mg 75%
Iron 5.73mg 0.21mg 69%
Fats 42.16g 0.02g 65%
Selenium 25.4µg 0.4µg 45%
Zinc 4.34mg 0.09mg 39%
Protein 18.29g 0.27g 36%
Vitamin B6 0.473mg 0.053mg 32%
Calcium 255mg 10mg 25%
Potassium 813mg 99mg 21%
Folate 87µg 8µg 20%
Monounsaturated fat 7.527g 0g 19%
Calories 534kcal 150kcal 19%
Vitamin B3 3.08mg 0.187mg 18%
Vitamin B5 0.985mg 0.093mg 18%
Saturated fat 3.663g 0g 17%
Sodium 30mg 371mg 15%
Choline 78.7mg 2.4mg 14%
Vitamin B2 0.161mg 0.019mg 11%
Vitamin C 0.6mg 8.7mg 9%
Vitamin K 4.3µg 0.2µg 3%
Carbs 28.88g 38.22g 3%
Vitamin E 0.31mg 0.01mg 2%
Net carbs 1.58g 38.12g N/A
Sugar 1.55g 18.75g N/A
Vitamin A 0µg 1µg 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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +6674.1%
Contains more FatsFats +210700%
Contains more OtherOther +204.1%
Contains more CarbsCarbs +32.3%
Contains more WaterWater +765.9%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.