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  6. Flax seeds vs. Table salt

Flax seeds vs. Table salt — In-Depth Nutrition Comparison

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What are the differences between flax seeds and table salt?

  • Flax seeds are richer than table salt in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, and zinc.
  • Table salt's daily need coverage for sodium is 1684% more.
  • The amount of sodium in flax seeds is lower.

We used Seeds, flaxseed and Salt, table types in this article.

Infographic

Flax seeds vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +39100%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +10062.5%
Contains more IronIron +1636.4%
Contains more CopperCopper +3966.7%
Contains more ZincZinc +4240%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +2382%
Contains more SeleniumSelenium +25300%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Table salt DV% diff.
Sodium 30mg 38758mg 1684%
Polyunsaturated fat 28.73g 0g 192%
Vitamin B1 1.644mg 0mg 137%
Copper 1.22mg 0.03mg 132%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.1mg 104%
Magnesium 392mg 1mg 93%
Phosphorus 642mg 0mg 92%
Iron 5.73mg 0.33mg 68%
Fats 42.16g 0g 65%
Selenium 25.4µg 0.1µg 46%
Zinc 4.34mg 0.1mg 39%
Protein 18.29g 0g 37%
Vitamin B6 0.473mg 0mg 36%
Calories 534kcal 0kcal 27%
Potassium 813mg 8mg 24%
Calcium 255mg 24mg 23%
Folate 87µg 0µg 22%
Vitamin B5 0.985mg 0mg 20%
Monounsaturated fat 7.527g 0g 19%
Vitamin B3 3.08mg 0mg 19%
Saturated fat 3.663g 0g 17%
Choline 78.7mg 0mg 14%
Vitamin B2 0.161mg 0mg 12%
Carbs 28.88g 0g 10%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 0g N/A
Sugar 1.55g 0g N/A
Tryptophan 0.297mg 0mg 0%
Threonine 0.766mg 0mg 0%
Isoleucine 0.896mg 0mg 0%
Leucine 1.235mg 0mg 0%
Lysine 0.862mg 0mg 0%
Methionine 0.37mg 0mg 0%
Phenylalanine 0.957mg 0mg 0%
Valine 1.072mg 0mg 0%
Histidine 0.472mg 0mg 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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +3380%
Contains more OtherOther +2590%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.