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  6. Shortbread vs. Flax seeds

Shortbread vs. Flax seeds — In-Depth Nutrition Comparison

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Important differences between shortbread and flax seeds

  • Flax seeds have more copper, vitamin B1, fiber, manganese, magnesium, phosphorus, zinc, selenium, iron, and vitamin B6 than shortbread.
  • Flax seeds' daily need coverage for copper is 126% more.

The food varieties used in the comparison are Cookies, shortbread, commercially prepared, plain and Seeds, flaxseed.

Infographic

Shortbread vs Flax seeds 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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%
Contains more MagnesiumMagnesium +2700%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +823.9%
Contains more IronIron +92.3%
Contains more CopperCopper +1255.6%
Contains more ZincZinc +785.7%
Contains more PhosphorusPhosphorus +872.7%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +531.6%
Contains more SeleniumSelenium +309.7%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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%
Contains more Vitamin EVitamin E +687.1%
Contains more Vitamin B2Vitamin B2 +95%
Contains more Vitamin KVitamin K +155.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +365.7%
Contains more Vitamin B5Vitamin B5 +206.9%
Contains more Vitamin B6Vitamin B6 +566.2%
Contains more CholineCholine +8644.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.08mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Shortbread Flax seeds DV% diff.
Polyunsaturated fat 8.326g 28.73g 136%
Copper 0.09mg 1.22mg 126%
Vitamin B1 0.353mg 1.644mg 108%
Fiber 1.3g 27.3g 104%
Manganese 0.393mg 2.482mg 91%
Magnesium 14mg 392mg 90%
Phosphorus 66mg 642mg 82%
Zinc 0.49mg 4.34mg 35%
Selenium 6.2µg 25.4µg 35%
Iron 2.98mg 5.73mg 34%
Vitamin B6 0.071mg 0.473mg 31%
Protein 5.37g 18.29g 26%
Fats 26.22g 42.16g 25%
Calcium 13mg 255mg 24%
Potassium 88mg 813mg 21%
Saturated fat 8.105g 3.663g 20%
Starch 40.47g 17%
Sodium 353mg 30mg 14%
Vitamin E 2.44mg 0.31mg 14%
Choline 0.9mg 78.7mg 14%
Vitamin B5 0.321mg 0.985mg 13%
Carbs 63.78g 28.88g 12%
Vitamin B2 0.314mg 0.161mg 12%
Vitamin K 11µg 4.3µg 6%
Folate 81µg 87µg 2%
Monounsaturated fat 6.708g 7.527g 2%
Calories 514kcal 534kcal 1%
Vitamin B3 3.275mg 3.08mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 62.48g 1.58g N/A
Sugar 21.65g 1.55g N/A
Trans fat 0.714g 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%
Fructose 0.3g 0g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g 0.007g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
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
Contains more CarbsCarbs +120.8%
Contains more ProteinProtein +240.6%
Contains more FatsFats +60.8%
Contains more WaterWater +93.3%
Contains more OtherOther +260.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +12.2%
Contains more Poly. FatPolyunsaturated fat +245.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
65% 34%
Starch: 40.47 g
Sucrose: 20.99 g
Glucose: 0.36 g
Fructose: 0.3 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1725.2%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +11.1%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.