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  6. Flax seeds vs. Vanilla extract

Flax seeds vs. Vanilla extract — In-Depth Nutrition Comparison

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Significant differences between flax seeds and vanilla extract

  • Flax seeds are richer than vanilla extract in vitamin B1, copper, fiber, manganese, phosphorus, magnesium, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 136% more than vanilla extract.

Specific food types used in this comparison are Seeds, flaxseed and Vanilla extract.

Infographic

Flax seeds vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +449.3%
Contains more IronIron +4675%
Contains more CopperCopper +1594.4%
Contains more ZincZinc +3845.5%
Contains more PhosphorusPhosphorus +10600%
Contains more ManganeseManganese +979.1%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -70%

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% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14845.5%
Contains more Vitamin B2Vitamin B2 +69.5%
Contains more Vitamin B3Vitamin B3 +624.7%
Contains more Vitamin B5Vitamin B5 +2714.3%
Contains more Vitamin B6Vitamin B6 +1719.2%
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 Vanilla extract DV% diff.
Polyunsaturated fat 28.73g 0.004g 192%
Vitamin B1 1.644mg 0.011mg 136%
Copper 1.22mg 0.072mg 128%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.23mg 98%
Phosphorus 642mg 6mg 91%
Magnesium 392mg 12mg 90%
Iron 5.73mg 0.12mg 70%
Fats 42.16g 0.06g 65%
Selenium 25.4µg 0µg 46%
Zinc 4.34mg 0.11mg 38%
Protein 18.29g 0.06g 36%
Vitamin B6 0.473mg 0.026mg 34%
Calcium 255mg 11mg 24%
Folate 87µg 0µg 22%
Potassium 813mg 148mg 20%
Monounsaturated fat 7.527g 0.01g 19%
Vitamin B5 0.985mg 0.035mg 19%
Vitamin B3 3.08mg 0.425mg 17%
Saturated fat 3.663g 0.01g 17%
Choline 78.7mg 14%
Calories 534kcal 288kcal 12%
Vitamin B2 0.161mg 0.095mg 5%
Carbs 28.88g 12.65g 5%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Sodium 30mg 9mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 12.65g N/A
Sugar 1.55g 12.65g N/A
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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +30383.3%
Contains more FatsFats +70166.7%
Contains more CarbsCarbs +128.3%
Contains more WaterWater +655.5%
Contains more OtherOther +834%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +75170%
Contains more Poly. FatPolyunsaturated fat +718150%
Contains less Sat. FatSaturated fat -99.7%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.