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  6. Table salt vs. Flax

Table salt vs. Flax — In-Depth Nutrition Comparison

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What are the differences between Table salt and Flax?

  • Flax is richer than Table salt in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, and Zinc.
  • Table salt's daily need coverage for Sodium is 1684% more.
  • The amount of Sodium in Flax is lower.

We used Salt, table and Seeds, flaxseed types in this article.

Infographic

Table salt vs Flax 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.
Table salt
Table salt
0
:
10
Flax
Flax
Contains more Calcium +962.5%
Contains more Iron +1636.4%
Contains more Magnesium +39100%
Contains more Phosphorus +∞%
Contains more Potassium +10062.5%
Contains less Sodium -99.9%
Contains more Zinc +4240%
Contains more Copper +3966.7%
Contains more Manganese +2382%
Contains more Selenium +25300%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +962.5%
Contains more Iron +1636.4%
Contains more Magnesium +39100%
Contains more Phosphorus +∞%
Contains more Potassium +10062.5%
Contains less Sodium -99.9%
Contains more Zinc +4240%
Contains more Copper +3966.7%
Contains more Manganese +2382%
Contains more Selenium +25300%

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.
Table salt
Table salt
0
:
9
Flax
Flax
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Table salt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Table salt
Table salt
1
:
4
Flax
Flax
Contains more Other +2590%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +3380%
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Flax
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 Other +2590%
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +3380%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Table salt Flax Opinion
Net carbs 0g 1.58g Flax
Protein 0g 18.29g Flax
Fats 0g 42.16g Flax
Carbs 0g 28.88g Flax
Calories 0kcal 534kcal Flax
Sugar 0g 1.55g Table salt
Fiber 0g 27.3g Flax
Calcium 24mg 255mg Flax
Iron 0.33mg 5.73mg Flax
Magnesium 1mg 392mg Flax
Phosphorus 0mg 642mg Flax
Potassium 8mg 813mg Flax
Sodium 38758mg 30mg Flax
Zinc 0.1mg 4.34mg Flax
Copper 0.03mg 1.22mg Flax
Manganese 0.1mg 2.482mg Flax
Selenium 0.1µg 25.4µg Flax
Vitamin E 0mg 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0mg 1.644mg Flax
Vitamin B2 0mg 0.161mg Flax
Vitamin B3 0mg 3.08mg Flax
Vitamin B5 0mg 0.985mg Flax
Vitamin B6 0mg 0.473mg Flax
Folate 0µg 87µg Flax
Vitamin K 0µg 4.3µg Flax
Tryptophan 0mg 0.297mg Flax
Threonine 0mg 0.766mg Flax
Isoleucine 0mg 0.896mg Flax
Leucine 0mg 1.235mg Flax
Lysine 0mg 0.862mg Flax
Methionine 0mg 0.37mg Flax
Phenylalanine 0mg 0.957mg Flax
Valine 0mg 1.072mg Flax
Histidine 0mg 0.472mg Flax
Saturated Fat 0g 3.663g Table salt
Monounsaturated Fat 0g 7.527g Flax
Polyunsaturated fat 0g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Table salt Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
0%
Table salt
63%
Flax
Minerals Daily Need Coverage Score
510%
Table salt
191%
Flax

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 3.663g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $2.9)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 38728mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/nutrients
  2. Flax - 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.