Flax seeds vs. Cheese — In-Depth Nutrition Comparison
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How are flax seeds and cheese different?
- Flax seeds are higher in vitamin B1, copper, fiber, manganese, magnesium, and iron; however, cheese is richer in vitamin B12, calcium, and vitamin A.
- Daily need coverage for vitamin B1 for flax seeds is 135% higher.
- Flax seeds have less saturated fat.
Seeds, flaxseed and Cheese, cheddar are the varieties used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1351.9% |
| Contains more PotassiumPotassium | +969.7% |
| Contains more IronIron | +3992.9% |
| Contains more CopperCopper | +3966.7% |
| Contains more ZincZinc | +19.2% |
| Contains more PhosphorusPhosphorus | +41.1% |
| Contains less SodiumSodium | -95.4% |
| Contains more ManganeseManganese | +9092.6% |
| Contains more CalciumCalcium | +178.4% |
| Contains more SeleniumSelenium | +12.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5569% |
| Contains more Vitamin B3Vitamin B3 | +5120.3% |
| Contains more Vitamin B5Vitamin B5 | +140.2% |
| Contains more Vitamin B6Vitamin B6 | +616.7% |
| Contains more Vitamin KVitamin K | +79.2% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +129% |
| Contains more Vitamin B2Vitamin B2 | +165.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 1.421g | 182% |
| Vitamin B1 | 1.644mg | 0.029mg | 135% |
| Copper | 1.22mg | 0.03mg | 132% |
| Fiber | 27.3g | 0g | 109% |
| Manganese | 2.482mg | 0.027mg | 107% |
| Magnesium | 392mg | 27mg | 87% |
| Iron | 5.73mg | 0.14mg | 70% |
| Saturated fat | 3.663g | 18.867g | 69% |
| Calcium | 255mg | 710mg | 46% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Vitamin A | 0µg | 330µg | 37% |
| Cholesterol | 0mg | 99mg | 33% |
| Vitamin B6 | 0.473mg | 0.066mg | 31% |
| Phosphorus | 642mg | 455mg | 27% |
| Sodium | 30mg | 653mg | 27% |
| Potassium | 813mg | 76mg | 22% |
| Vitamin B2 | 0.161mg | 0.428mg | 21% |
| Vitamin B3 | 3.08mg | 0.059mg | 19% |
| Folate | 87µg | 27µg | 15% |
| Fats | 42.16g | 33.31g | 14% |
| Vitamin B5 | 0.985mg | 0.41mg | 12% |
| Choline | 78.7mg | 16.5mg | 11% |
| Protein | 18.29g | 22.87g | 9% |
| Carbs | 28.88g | 3.09g | 9% |
| Calories | 534kcal | 404kcal | 7% |
| Zinc | 4.34mg | 3.64mg | 6% |
| Selenium | 25.4µg | 28.5µg | 6% |
| Monounsaturated fat | 7.527g | 9.246g | 4% |
| Vitamin D* | 0 IU | 24 IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin E | 0.31mg | 0.71mg | 3% |
| Vitamin K | 4.3µg | 2.4µg | 2% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Protein per 100 calories | 3.4g | 5.7g | N/A |
| Calories per 10 g protein | 292kcal | 177kcal | N/A |
| Weight per 100 calories | 19g | 25g | N/A |
| Unsaturated / Saturated Fat ratio | 9.9 | 0.57 | N/A |
| Net carbs | 1.58g | 3.09g | N/A |
| Sugar | 1.55g | 0.48g | N/A |
| Trans fat | 0.917g | N/A | |
| Tryptophan | 0.297mg | 0.547mg | 0% |
| Threonine | 0.766mg | 1.044mg | 0% |
| Isoleucine | 0.896mg | 1.206mg | 0% |
| Leucine | 1.235mg | 1.939mg | 0% |
| Lysine | 0.862mg | 1.025mg | 0% |
| Methionine | 0.37mg | 0.547mg | 0% |
| Phenylalanine | 0.957mg | 1.074mg | 0% |
| Valine | 1.072mg | 1.404mg | 0% |
| Histidine | 0.472mg | 0.547mg | 0% |
| Omega-3 (EPA) | 0g | 0.01g | N/A |
| Omega-3 (DHA) | 0g | 0.001g | N/A |
| Omega-3 (DPA) | 0g | 0.017g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more FatsFats | +26.6% |
| Contains more CarbsCarbs | +834.6% |
| Contains more ProteinProtein | +25% |
| Contains more WaterWater | +431.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -80.6% |
| Contains more Poly. FatPolyunsaturated fat | +1921.8% |
| Contains more Mono. FatMonounsaturated fat | +22.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +53.8% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
