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  6. Flax seeds vs. Sweet roll

Flax seeds vs. Sweet roll — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and sweet roll?

  • Sweet roll has less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, zinc, and vitamin B6 than flax seeds.
  • Flax seeds' daily need coverage for copper is 126% higher.
  • Flax seeds have 23 times more magnesium than sweet roll. Flax seeds have 392mg of magnesium, while sweet roll has 17mg.

We used Seeds, flaxseed and Sweet rolls, cinnamon, commercially prepared with raisins types in this comparison.

Infographic

Flax seeds vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +2205.9%
Contains more CalciumCalcium +254.2%
Contains more PotassiumPotassium +632.4%
Contains more IronIron +258.1%
Contains more CopperCopper +1286.4%
Contains more ZincZinc +635.6%
Contains more PhosphorusPhosphorus +744.7%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +727.3%
Contains more SeleniumSelenium +49.4%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B1Vitamin B1 +407.4%
Contains more Vitamin B3Vitamin B3 +29.2%
Contains more Vitamin B5Vitamin B5 +142.6%
Contains more Vitamin B6Vitamin B6 +342.1%
Contains more FolateFolate +20.8%
Contains more CholineCholine +90.6%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +541.9%
Contains more Vitamin B2Vitamin B2 +64.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~4.4µg

All nutrients comparison - raw data values

Nutrient Flax seeds Sweet roll DV% diff.
Polyunsaturated fat 28.73g 7.473g 142%
Copper 1.22mg 0.088mg 126%
Vitamin B1 1.644mg 0.324mg 110%
Fiber 27.3g 2.4g 100%
Manganese 2.482mg 0.3mg 95%
Magnesium 392mg 17mg 89%
Phosphorus 642mg 76mg 81%
Iron 5.73mg 1.6mg 52%
Fats 42.16g 16.4g 40%
Zinc 4.34mg 0.59mg 34%
Vitamin B6 0.473mg 0.107mg 28%
Protein 18.29g 6.2g 24%
Cholesterol 0mg 66mg 22%
Potassium 813mg 111mg 21%
Calcium 255mg 72mg 18%
Selenium 25.4µg 17µg 15%
Vitamin B5 0.985mg 0.406mg 12%
Sodium 30mg 304mg 12%
Vitamin E 0.31mg 1.99mg 11%
Calories 534kcal 372kcal 8%
Vitamin B2 0.161mg 0.265mg 8%
Vitamin A 0µg 62µg 7%
Choline 78.7mg 41.3mg 7%
Carbs 28.88g 50.9g 7%
Monounsaturated fat 7.527g 4.797g 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B3 3.08mg 2.384mg 4%
Folate 87µg 72µg 4%
Saturated fat 3.663g 3.079g 3%
Vitamin C 0.6mg 2mg 2%
Net carbs 1.58g 48.5g N/A
Sugar 1.55g 31.73g N/A
Vitamin K 4.3µg 4.4µg 0%
Tryptophan 0.297mg 0.074mg 0%
Threonine 0.766mg 0.211mg 0%
Isoleucine 0.896mg 0.259mg 0%
Leucine 1.235mg 0.458mg 0%
Lysine 0.862mg 0.243mg 0%
Methionine 0.37mg 0.117mg 0%
Phenylalanine 0.957mg 0.3mg 0%
Valine 1.072mg 0.291mg 0%
Histidine 0.472mg 0.145mg 0%
Omega-3 - DHA 0g 0.004g N/A
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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +195%
Contains more FatsFats +157.1%
Contains more OtherOther +118.2%
Contains more CarbsCarbs +76.2%
Contains more WaterWater +256.3%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +56.9%
Contains more Poly. FatPolyunsaturated fat +284.5%
Contains less Sat. FatSaturated fat -15.9%

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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 roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.