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Flax seeds vs. White chocolate — In-Depth Nutrition Comparison

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What are the differences between flax seeds and white chocolate?

  • Flax seeds are richer than white chocolate in vitamin B1, copper, fiber, manganese, magnesium, iron, phosphorus, selenium, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 132% more.
  • Flax seeds have 310 times more manganese than white chocolate. While flax seeds have 2.482mg of manganese, white chocolate has only 0.008mg.
  • The amount of saturated fat in flax seeds is lower.

We used Seeds, flaxseed and Candies, white chocolate types in this article.

Infographic

Flax seeds vs White chocolate 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% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +28.1%
Contains more PotassiumPotassium +184.3%
Contains more IronIron +2287.5%
Contains more CopperCopper +1933.3%
Contains more ZincZinc +486.5%
Contains more PhosphorusPhosphorus +264.8%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +30925%
Contains more SeleniumSelenium +464.4%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin B1Vitamin B1 +2509.5%
Contains more Vitamin B3Vitamin B3 +313.4%
Contains more Vitamin B5Vitamin B5 +62%
Contains more Vitamin B6Vitamin B6 +744.6%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +166.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +209.7%
Contains more Vitamin B2Vitamin B2 +75.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +111.6%
~equal in Vitamin D ~0µg

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% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +211.6%
Contains more FatsFats +31.4%
Contains more WaterWater +435.4%
Contains more OtherOther +147.3%
Contains more CarbsCarbs +105.1%

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% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Poly. FatPolyunsaturated fat +2736.1%
Contains more Mono. FatMonounsaturated fat +20.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds White chocolate
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax seeds White chocolate DV% diff.
Polyunsaturated fat 28.73g 1.013g 185%
Vitamin B1 1.644mg 0.063mg 132%
Copper 1.22mg 0.06mg 129%
Manganese 2.482mg 0.008mg 108%
Fiber 27.3g 0.2g 108%
Magnesium 392mg 12mg 90%
Saturated fat 3.663g 19.412g 72%
Iron 5.73mg 0.24mg 69%
Phosphorus 642mg 176mg 67%
Selenium 25.4µg 4.5µg 38%
Zinc 4.34mg 0.74mg 33%
Vitamin B6 0.473mg 0.056mg 32%
Protein 18.29g 5.87g 25%
Vitamin B12 0µg 0.56µg 23%
Folate 87µg 7µg 20%
Potassium 813mg 286mg 16%
Fats 42.16g 32.09g 15%
Vitamin B3 3.08mg 0.745mg 15%
Carbs 28.88g 59.24g 10%
Vitamin B2 0.161mg 0.282mg 9%
Choline 78.7mg 29.5mg 9%
Vitamin B5 0.985mg 0.608mg 8%
Cholesterol 0mg 21mg 7%
Calcium 255mg 199mg 6%
Vitamin E 0.31mg 0.96mg 4%
Monounsaturated fat 7.527g 9.097g 4%
Vitamin K 4.3µg 9.1µg 4%
Sodium 30mg 90mg 3%
Vitamin A 0µg 9µg 1%
Calories 534kcal 539kcal 0%
Vitamin C 0.6mg 0.5mg 0%
Net carbs 1.58g 59.04g N/A
Sugar 1.55g 59g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds White chocolate
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
22%
White chocolate
Minerals Daily Need Coverage Score
191%
Flax seeds
26%
White chocolate

Comparison summary

Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 41)
Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 57.45g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 60mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 15.749g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.