Flax seeds vs. Yam — In-Depth Nutrition Comparison
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Differences between flax seeds and yam
- Flax seeds are higher than yam in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and calcium.
- Flax seeds' daily need coverage for vitamin B1 is 128% higher.
- Flax seeds have 36 times more selenium than yam. While flax seeds have 25.4µg of selenium, yam has only 0.7µg.
The food types used in this comparison are Seeds, flaxseed and Yam, raw.
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.
| Contains more MagnesiumMagnesium | +1766.7% |
| Contains more CalciumCalcium | +1400% |
| Contains more IronIron | +961.1% |
| Contains more CopperCopper | +585.4% |
| Contains more ZincZinc | +1708.3% |
| Contains more PhosphorusPhosphorus | +1067.3% |
| Contains more ManganeseManganese | +525.2% |
| Contains more SeleniumSelenium | +3528.6% |
| 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.
| Contains more Vitamin B1Vitamin B1 | +1367.9% |
| Contains more Vitamin B2Vitamin B2 | +403.1% |
| Contains more Vitamin B3Vitamin B3 | +458% |
| Contains more Vitamin B5Vitamin B5 | +213.7% |
| Contains more Vitamin B6Vitamin B6 | +61.4% |
| Contains more Vitamin KVitamin K | +87% |
| Contains more FolateFolate | +278.3% |
| Contains more CholineCholine | +377% |
| Contains more Vitamin CVitamin C | +2750% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +12.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
1.53 g
Fats:
0.17 g
Carbs:
27.88 g
Water:
69.6 g
Other:
0.82 g
| Contains more ProteinProtein | +1095.4% |
| Contains more FatsFats | +24700% |
| Contains more OtherOther | +352.4% |
| Contains more WaterWater | +900% |
~equal in
Carbs
~27.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.037 g
Monounsaturated fat:
Mono. Fat
0.006 g
Polyunsaturated fat:
Poly. Fat
0.076 g
| Contains more Mono. FatMonounsaturated fat | +125350% |
| Contains more Poly. FatPolyunsaturated fat | +37702.6% |
| Contains less Sat. FatSaturated fat | -99% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.73g | 0.076g | 191% |
| Vitamin B1 | 1.644mg | 0.112mg | 128% |
| Copper | 1.22mg | 0.178mg | 116% |
| Fiber | 27.3g | 4.1g | 93% |
| Manganese | 2.482mg | 0.397mg | 91% |
| Magnesium | 392mg | 21mg | 88% |
| Phosphorus | 642mg | 55mg | 84% |
| Fats | 42.16g | 0.17g | 65% |
| Iron | 5.73mg | 0.54mg | 65% |
| Selenium | 25.4µg | 0.7µg | 45% |
| Zinc | 4.34mg | 0.24mg | 37% |
| Protein | 18.29g | 1.53g | 34% |
| Calcium | 255mg | 17mg | 24% |
| Calories | 534kcal | 118kcal | 21% |
| Monounsaturated fat | 7.527g | 0.006g | 19% |
| Vitamin C | 0.6mg | 17.1mg | 18% |
| Vitamin B3 | 3.08mg | 0.552mg | 16% |
| Folate | 87µg | 23µg | 16% |
| Saturated fat | 3.663g | 0.037g | 16% |
| Vitamin B6 | 0.473mg | 0.293mg | 14% |
| Vitamin B5 | 0.985mg | 0.314mg | 13% |
| Choline | 78.7mg | 16.5mg | 11% |
| Vitamin B2 | 0.161mg | 0.032mg | 10% |
| Vitamin K | 4.3µg | 2.3µg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Sodium | 30mg | 9mg | 1% |
| Carbs | 28.88g | 27.88g | 0% |
| Net carbs | 1.58g | 23.78g | N/A |
| Potassium | 813mg | 816mg | 0% |
| Sugar | 1.55g | 0.5g | N/A |
| Vitamin E | 0.31mg | 0.35mg | 0% |
| Tryptophan | 0.297mg | 0.012mg | 0% |
| Threonine | 0.766mg | 0.054mg | 0% |
| Isoleucine | 0.896mg | 0.052mg | 0% |
| Leucine | 1.235mg | 0.096mg | 0% |
| Lysine | 0.862mg | 0.059mg | 0% |
| Methionine | 0.37mg | 0.021mg | 0% |
| Phenylalanine | 0.957mg | 0.071mg | 0% |
| Valine | 1.072mg | 0.062mg | 0% |
| Histidine | 0.472mg | 0.034mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
191%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 3.626g)
Which food is lower in glycemic index?
Yam is lower in glycemic index (difference - 51)
Which food is cheaper?
Yam is cheaper (difference - $2.8)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)