Flax seeds vs. Macadamia — In-Depth Nutrition Comparison
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Differences between flax seeds and macadamia
- Flax seeds are higher in fiber, phosphorus, magnesium, copper, selenium, vitamin B1, and zinc; however, macadamia is richer in manganese and fats.
- Flax seeds' daily need coverage for fiber is 75% higher.
- Flax seeds have 7 times more selenium than macadamia. While flax seeds have 25.4µg of selenium, macadamia has only 3.6µg.
- Flax seeds have less saturated fat.
The food types used in this comparison are Seeds, flaxseed and Nuts, macadamia nuts, raw.
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 | +201.5% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +120.9% |
| Contains more IronIron | +55.3% |
| Contains more CopperCopper | +61.4% |
| Contains more ZincZinc | +233.8% |
| Contains more PhosphorusPhosphorus | +241.5% |
| Contains more SeleniumSelenium | +605.6% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +66.4% |
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 B1Vitamin B1 | +37.6% |
| Contains more Vitamin B3Vitamin B3 | +24.5% |
| Contains more Vitamin B5Vitamin B5 | +29.9% |
| Contains more Vitamin B6Vitamin B6 | +72% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +690.9% |
| Contains more Vitamin CVitamin C | +100% |
| Contains more Vitamin EVitamin E | +74.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 1.502g | 182% |
| Monounsaturated fat | 7.527g | 58.877g | 128% |
| Fiber | 27.3g | 8.6g | 75% |
| Manganese | 2.482mg | 4.131mg | 72% |
| Phosphorus | 642mg | 188mg | 65% |
| Magnesium | 392mg | 130mg | 62% |
| Fats | 42.16g | 75.77g | 52% |
| Copper | 1.22mg | 0.756mg | 52% |
| Selenium | 25.4µg | 3.6µg | 40% |
| Saturated fat | 3.663g | 12.061g | 38% |
| Vitamin B1 | 1.644mg | 1.195mg | 37% |
| Zinc | 4.34mg | 1.3mg | 28% |
| Iron | 5.73mg | 3.69mg | 26% |
| Protein | 18.29g | 7.91g | 21% |
| Folate | 87µg | 11µg | 19% |
| Calcium | 255mg | 85mg | 17% |
| Vitamin B6 | 0.473mg | 0.275mg | 15% |
| Choline | 78.7mg | 14% | |
| Potassium | 813mg | 368mg | 13% |
| Calories | 534kcal | 718kcal | 9% |
| Carbs | 28.88g | 13.82g | 5% |
| Vitamin B5 | 0.985mg | 0.758mg | 5% |
| Vitamin B3 | 3.08mg | 2.473mg | 4% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin E | 0.31mg | 0.54mg | 2% |
| Vitamin C | 0.6mg | 1.2mg | 1% |
| Sodium | 30mg | 5mg | 1% |
| Protein per 100 calories | 3.4g | 1.1g | N/A |
| Calories per 10 g protein | 292kcal | 908kcal | N/A |
| Weight per 100 calories | 19g | 14g | N/A |
| Unsaturated / Saturated Fat ratio | 9.9 | 5 | N/A |
| Net carbs | 1.58g | 5.22g | N/A |
| Sugar | 1.55g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Vitamin B2 | 0.161mg | 0.162mg | 0% |
| Tryptophan | 0.297mg | 0.067mg | 0% |
| Threonine | 0.766mg | 0.37mg | 0% |
| Isoleucine | 0.896mg | 0.314mg | 0% |
| Leucine | 1.235mg | 0.602mg | 0% |
| Lysine | 0.862mg | 0.018mg | 0% |
| Methionine | 0.37mg | 0.023mg | 0% |
| Phenylalanine | 0.957mg | 0.665mg | 0% |
| Valine | 1.072mg | 0.363mg | 0% |
| Histidine | 0.472mg | 0.195mg | 0% |
| Fructose | 0g | 0.07g | 0% |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0g | 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:
7.91 g
Fats:
75.77 g
Carbs:
13.82 g
Water:
1.36 g
Other:
1.14 g
| Contains more ProteinProtein | +131.2% |
| Contains more CarbsCarbs | +109% |
| Contains more WaterWater | +411.8% |
| Contains more FatsFats | +79.7% |
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
12.061 g
Monounsaturated fat:
Mono. Fat
58.877 g
Polyunsaturated fat:
Poly. Fat
1.502 g
| Contains less Sat. FatSaturated fat | -69.6% |
| Contains more Poly. FatPolyunsaturated fat | +1812.8% |
| Contains more Mono. FatMonounsaturated fat | +682.2% |
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:
1.05 g
Sucrose:
4.43 g
Glucose:
0.07 g
Fructose:
0.07 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +471.4% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +285.2% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
