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  6. Vanilla extract vs. Flax seeds

Vanilla extract vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between vanilla extract and flax seeds

  • Flax seeds are richer than vanilla extract in vitamin B1, copper, fiber, manganese, phosphorus, magnesium, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily vitamin B1 needs 136% more than vanilla extract.

Specific food types used in this comparison are Vanilla extract and Seeds, flaxseed.

Infographic

Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 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 less SodiumSodium -70%
Contains more MagnesiumMagnesium +3166.7%
Contains more CalciumCalcium +2218.2%
Contains more PotassiumPotassium +449.3%
Contains more IronIron +4675%
Contains more CopperCopper +1594.4%
Contains more ZincZinc +3845.5%
Contains more PhosphorusPhosphorus +10600%
Contains more ManganeseManganese +979.1%
Contains more SeleniumSelenium +∞%

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% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14845.5%
Contains more Vitamin B2Vitamin B2 +69.5%
Contains more Vitamin B3Vitamin B3 +624.7%
Contains more Vitamin B5Vitamin B5 +2714.3%
Contains more Vitamin B6Vitamin B6 +1719.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Vanilla extract Flax seeds DV% diff.
Polyunsaturated fat 0.004g 28.73g 192%
Vitamin B1 0.011mg 1.644mg 136%
Copper 0.072mg 1.22mg 128%
Fiber 0g 27.3g 109%
Manganese 0.23mg 2.482mg 98%
Phosphorus 6mg 642mg 91%
Magnesium 12mg 392mg 90%
Iron 0.12mg 5.73mg 70%
Fats 0.06g 42.16g 65%
Selenium 0µg 25.4µg 46%
Zinc 0.11mg 4.34mg 38%
Protein 0.06g 18.29g 36%
Vitamin B6 0.026mg 0.473mg 34%
Calcium 11mg 255mg 24%
Folate 0µg 87µg 22%
Potassium 148mg 813mg 20%
Monounsaturated fat 0.01g 7.527g 19%
Vitamin B5 0.035mg 0.985mg 19%
Vitamin B3 0.425mg 3.08mg 17%
Saturated fat 0.01g 3.663g 17%
Choline 78.7mg 14%
Calories 288kcal 534kcal 12%
Vitamin B2 0.095mg 0.161mg 5%
Carbs 12.65g 28.88g 5%
Vitamin K 0µg 4.3µg 4%
Vitamin E 0mg 0.31mg 2%
Sodium 9mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 12.65g 1.58g N/A
Sugar 12.65g 1.55g 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 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 WaterWater +655.5%
Contains more OtherOther +834%
Contains more ProteinProtein +30383.3%
Contains more FatsFats +70166.7%
Contains more CarbsCarbs +128.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 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 -99.7%
Contains more Mono. FatMonounsaturated fat +75170%
Contains more Poly. FatPolyunsaturated fat +718150%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.