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Strudel vs. Flax seeds — In-Depth Nutrition Comparison

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How are strudel and flax seeds different?

  • Strudel is richer in vitamin B12, vitamin A, and vitamin B2, while flax seeds are higher in vitamin B1, fiber, magnesium, phosphorus, zinc, and potassium.
  • Flax seeds cover your daily need for vitamin B1, 105% more than strudel.
  • Flax seeds are lower in sodium.

KELLOGG'S, EGGO, Wafflers, Strawberry Strudel and Seeds, flaxseed types were used in this article.

Infographic

Strudel vs Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 88% 6.3% 221% 0% 11% 113% 90% 0% 0%
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 CalciumCalcium +14.9%
Contains more MagnesiumMagnesium +2915.4%
Contains more PotassiumPotassium +1045.1%
Contains more ZincZinc +985%
Contains more PhosphorusPhosphorus +144.1%
Contains less SodiumSodium -95.7%
~equal in Iron ~5.73mg

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% 132% 0% 0% 98% 104% 99% 0% 122% 200% 0% 56% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +179.5%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +321.5%
Contains more FolateFolate +17.6%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 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 +73.1%
Contains more WaterWater +319.5%
Contains more OtherOther +29.4%
Contains more ProteinProtein +265.8%
Contains more FatsFats +283.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 28% 46%
Saturated fat: Sat. Fat 2.7 g
Monounsaturated fat: Mono. Fat 2.8 g
Polyunsaturated fat: Poly. Fat 4.6 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 -26.3%
Contains more Mono. FatMonounsaturated fat +168.8%
Contains more Poly. FatPolyunsaturated fat +524.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Strudel Flax seeds DV% diff.
Polyunsaturated fat 4.6g 28.73g 161%
Copper 1.22mg 136%
Manganese 2.482mg 108%
Vitamin B1 0.39mg 1.644mg 105%
Fiber 1.2g 27.3g 104%
Magnesium 13mg 392mg 90%
Vitamin B12 1.6µg 0µg 67%
Phosphorus 263mg 642mg 54%
Fats 11g 42.16g 48%
Selenium 25.4µg 46%
Vitamin A 395µg 0µg 44%
Zinc 0.4mg 4.34mg 36%
Sodium 691mg 30mg 29%
Protein 5g 18.29g 27%
Vitamin B2 0.45mg 0.161mg 22%
Potassium 71mg 813mg 22%
Vitamin B5 0.985mg 20%
Vitamin B3 5.3mg 3.08mg 14%
Choline 78.7mg 14%
Monounsaturated fat 2.8g 7.527g 12%
Calories 318kcal 534kcal 11%
Carbs 50g 28.88g 7%
Calcium 293mg 255mg 4%
Vitamin B6 0.53mg 0.473mg 4%
Cholesterol 12mg 0mg 4%
Vitamin K 4.3µg 4%
Saturated fat 2.7g 3.663g 4%
Folate 74µg 87µg 3%
Vitamin E 0mg 0.31mg 2%
Iron 5.9mg 5.73mg 2%
Vitamin C 0.6mg 1%
Net carbs 48.8g 1.58g N/A
Vitamin D 1IU 0IU 0%
Sugar 16.8g 1.55g N/A
Trans fat 0.2g 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
Strudel Flax seeds
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%
Strudel
62%
Flax seeds
Minerals Daily Need Coverage Score
54%
Strudel
191%
Flax seeds

Comparison summary

Which food is lower in Saturated fat?
Strudel
Strudel is lower in Saturated fat (difference - 0.963g)
Which food is lower in glycemic index?
Strudel
Strudel is lower in glycemic index (difference - 59)
Which food is cheaper?
Strudel
Strudel is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 15.25g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 661mg)
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

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.