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  6. Sweet and sour vs. Flax seeds

Sweet and sour vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between sweet and sour and flax seeds

  • Flax seeds are richer than sweet and sour in vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 133% more than sweet and sour.

Specific food types used in this comparison are Sauce, sweet, and sour, ready-to-serve and Seeds, flaxseed.

Infographic

Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
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 +4800%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +721.2%
Contains more IronIron +2628.6%
Contains more CopperCopper +1444.3%
Contains more ZincZinc +4722.2%
Contains more PhosphorusPhosphorus +9071.4%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +226.1%
Contains more SeleniumSelenium +6250%

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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 CVitamin C +1350%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +3325%
Contains more Vitamin B2Vitamin B2 +747.4%
Contains more Vitamin B3Vitamin B3 +1547.1%
Contains more Vitamin B5Vitamin B5 +959.1%
Contains more Vitamin B6Vitamin B6 +792.5%
Contains more Vitamin KVitamin K +2050%
Contains more FolateFolate +987.5%
Contains more CholineCholine +3179.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet and sour Flax seeds DV% diff.
Polyunsaturated fat 0g 28.73g 192%
Vitamin B1 0.048mg 1.644mg 133%
Copper 0.079mg 1.22mg 127%
Fiber 0.1g 27.3g 109%
Phosphorus 7mg 642mg 91%
Magnesium 8mg 392mg 91%
Manganese 0.761mg 2.482mg 75%
Iron 0.21mg 5.73mg 69%
Fats 0.02g 42.16g 65%
Selenium 0.4µg 25.4µg 45%
Zinc 0.09mg 4.34mg 39%
Protein 0.27g 18.29g 36%
Vitamin B6 0.053mg 0.473mg 32%
Calcium 10mg 255mg 25%
Potassium 99mg 813mg 21%
Folate 8µg 87µg 20%
Monounsaturated fat 0g 7.527g 19%
Calories 150kcal 534kcal 19%
Vitamin B3 0.187mg 3.08mg 18%
Vitamin B5 0.093mg 0.985mg 18%
Saturated fat 0g 3.663g 17%
Sodium 371mg 30mg 15%
Choline 2.4mg 78.7mg 14%
Vitamin B2 0.019mg 0.161mg 11%
Vitamin C 8.7mg 0.6mg 9%
Vitamin K 0.2µg 4.3µg 3%
Carbs 38.22g 28.88g 3%
Vitamin E 0.01mg 0.31mg 2%
Net carbs 38.12g 1.58g N/A
Sugar 18.75g 1.55g N/A
Vitamin A 1µg 0µg 0%
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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 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 +32.3%
Contains more WaterWater +765.9%
Contains more ProteinProtein +6674.1%
Contains more FatsFats +210700%
Contains more OtherOther +204.1%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.