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  6. Flax seeds vs. Swiss cheese

Flax seeds vs. Swiss cheese — In-Depth Nutrition Comparison

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Significant differences between flax seeds and Swiss cheese

  • Flax seeds are richer in vitamin B1, copper, fiber, manganese, magnesium, and iron, while Swiss cheese is higher in vitamin B12 and calcium.
  • Flax seeds cover your daily vitamin B1 needs 136% more than Swiss cheese.
  • Flax seeds are lower in saturated fat.

Specific food types used in this comparison are Seeds, flaxseed and Cheese, swiss.

Infographic

Flax seeds vs Swiss cheese 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.
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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +1087.9%
Contains more PotassiumPotassium +1029.2%
Contains more IronIron +4307.7%
Contains more CopperCopper +2495.7%
Contains more PhosphorusPhosphorus +11.8%
Contains less SodiumSodium -84%
Contains more ManganeseManganese +9446.2%
Contains more CalciumCalcium +249%
Contains more SeleniumSelenium +18.1%
~equal in Zinc ~4.37mg

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 0% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +14845.5%
Contains more Vitamin B3Vitamin B3 +4712.5%
Contains more Vitamin B5Vitamin B5 +179%
Contains more Vitamin B6Vitamin B6 +566.2%
Contains more Vitamin KVitamin K +207.1%
Contains more FolateFolate +770%
Contains more CholineCholine +407.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin B2Vitamin B2 +87.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Swiss cheese DV% diff.
Polyunsaturated fat 28.73g 1.341g 183%
Vitamin B1 1.644mg 0.011mg 136%
Copper 1.22mg 0.047mg 130%
Vitamin B12 0µg 3.06µg 128%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.026mg 107%
Magnesium 392mg 33mg 85%
Iron 5.73mg 0.13mg 70%
Saturated fat 3.663g 18.227g 66%
Calcium 255mg 890mg 64%
Vitamin A 0µg 288µg 32%
Vitamin B6 0.473mg 0.071mg 31%
Cholesterol 0mg 93mg 31%
Potassium 813mg 72mg 22%
Folate 87µg 10µg 19%
Vitamin B3 3.08mg 0.064mg 19%
Protein 18.29g 26.96g 17%
Fats 42.16g 30.99g 17%
Vitamin B5 0.985mg 0.353mg 13%
Choline 78.7mg 15.5mg 11%
Vitamin B2 0.161mg 0.302mg 11%
Phosphorus 642mg 574mg 10%
Carbs 28.88g 1.44g 9%
Selenium 25.4µg 30µg 8%
Calories 534kcal 393kcal 7%
Sodium 30mg 187mg 7%
Vitamin E 0.31mg 0.6mg 2%
Vitamin K 4.3µg 1.4µg 2%
Monounsaturated fat 7.527g 8.046g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 1.44g N/A
Sugar 1.55g 0g N/A
Zinc 4.34mg 4.37mg 0%
Trans fat 0.987g N/A
Tryptophan 0.297mg 0.401mg 0%
Threonine 0.766mg 1.038mg 0%
Isoleucine 0.896mg 1.537mg 0%
Leucine 1.235mg 2.959mg 0%
Lysine 0.862mg 2.585mg 0%
Methionine 0.37mg 0.784mg 0%
Phenylalanine 0.957mg 1.662mg 0%
Valine 1.072mg 2.139mg 0%
Histidine 0.472mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more FatsFats +36%
Contains more CarbsCarbs +1905.6%
Contains more OtherOther +24.5%
Contains more ProteinProtein +47.4%
Contains more WaterWater +440.7%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -79.9%
Contains more Poly. FatPolyunsaturated fat +2042.4%
~equal in Monounsaturated fat ~8.046g

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.