Nutrition Comparison Tool
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Flax Seeds
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Flax Seeds
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Flaxseed Oil
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 8% DV 152 calories
  • Flax Seeds 1oz (x1) 8% DV 152 calories
  • Flaxseed Oil 1 tbsp (x1) 6% DV 120 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 15% DV 12g
  • Flax Seeds 1oz (x1) 15% DV 12g
  • Flaxseed Oil 1 tbsp (x1) 17% DV 13.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 3% DV 8.2g
  • Flax Seeds 1oz (x1) 3% DV 8.2g
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 10% DV 5.2g
  • Flax Seeds 1oz (x1) 10% DV 5.2g
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0.01g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 0% DV 0mg
  • Flax Seeds 1oz (x1) 0% DV 0mg
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 5% DV 1g
  • Flax Seeds 1oz (x1) 5% DV 1g
  • Flaxseed Oil 1 tbsp (x1) 6% DV 1.2g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 28% DV 7.8g
  • Flax Seeds 1oz (x1) 28% DV 7.8g
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 1% DV 0.44g
  • Flax Seeds 1oz (x1) 1% DV 0.44g
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Flax Seeds 1oz (x1) 9% DV 1.6mg
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 6% DV 72.4mg
  • Flax Seeds 1oz (x1) 6% DV 72.4mg
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0.14mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
  • Flax Seeds 1oz (x1) 5% DV 230.9mg
  • Flaxseed Oil 1 tbsp (x1) 0% DV 0mg
Comparison Table

Table Legend

  1. Flax Seeds
  2. Flax Seeds
  3. Flaxseed Oil
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 28 28 14
Calories
(%DV)		 152
(8%)		 152
(8%)		 120
(6%)
Fat (g)
(%DV)		 12
(15%)		 12
(15%)		 13.6
(17%)
Protein (g)
(%DV)		 5.2
(10%)		 5.2
(10%)		 0.01
(0%)
Carbohydrate (g)
(%DV)		 8.2
(3%)		 8.2
(3%)		 0
(0%)
Sugars (g)
(%DV)		 0.44
(1%)		 0.44
(1%)		 0
(0%)
Fiber (g)
(%DV)		 7.8
(28%)		 7.8
(28%)		 0
(0%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1
(5%)		 1
(5%)		 1.2
(6%)
Net-Carbs (g) 0.45
0.45
0
Trans Fatty Acids (g) --
--
0.01
  Minerals
Food # 1 2 3
Weight (g) 28 28 14
Calcium (mg)
(%DV)		 72.4
(6%)		 72.4
(6%)		 0.14
(0%)
Iron, Fe (mg)
(%DV)		 1.6
(9%)		 1.6
(9%)		 0
(0%)
Potassium, K (mg)
(%DV)		 230.9
(5%)		 230.9
(5%)		 0
(0%)
Magnesium (mg)
(%DV)		 111.3
(27%)		 111.3
(27%)		 0
(0%)
Phosphorus, P (mg)
(%DV)		 182.3
(15%)		 182.3
(15%)		 0.14
(0%)
Sodium (mg)
(%DV)		 8.5
(0%)		 8.5
(0%)		 0
(0%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 1.2
(11%)		 0.01
(0%)
Copper, Cu (mg)
(%DV)		 0.35
(38%)		 0.35
(38%)		 0
(0%)
Manganese (mg)
(%DV)		 0.7
(31%)		 0.7
(31%)		 0
(0%)
Selenium, Se (mcg)
(%DV)		 7.2
(13%)		 7.2
(13%)		 0
(0%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 28 28 14
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0.17
(0%)		 0.17
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.47
(39%)		 0.47
(39%)		 0
(0%)
Riboflavin (B2) (mg)
(%DV)		 0.05
(4%)		 0.05
(4%)		 0
(0%)
Niacin (B3) (mg)
(%DV)		 0.87
(5%)		 0.87
(5%)		 0
(0%)
Vitamin B5 (PA) (mg)
(%DV)		 0.28
(6%)		 0.28
(6%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.13
(8%)		 0
(0%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 24.7
(6%)		 24.7
(6%)		 0
(0%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 24.7
(6%)		 24.7
(6%)		 0
(0%)
Folate DFE (mcg)
(%)		 24.7
(6%)		 24.7
(6%)		 0
(0%)
Choline (mg)
(%DV)		 22.4
(4%)		 22.4
(4%)		 0.03
(0%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 184.9
184.9
0
Vitamin E (mg)
(%DV)		 0.09
(1%)		 0.09
(1%)		 0.06
(0%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 1.2
(1%)		 1.2
(1%)		 1.3
(1%)
Vitamin K1 (mcg) 0
0
0
Menaquinone-4 (K2) (mcg) --
--
0
  Other
Food # 1 2 3
Weight (g) 28 28 14
Water (g) 2
2
0.02
Ash (g) 1
1
0
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 0.55
0.55
0.01
  Carbohydrates
Food # 1 2 3
Weight (g) 28 28 14
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.33
0.33
--
Glucose (Dextrose) (g) 0.11
0.11
--
Fructose (g) 0
0
--
Lactose (g) 0
0
--
Maltose (g) 0
0
--
Galactose (g) 0
0
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 28 28 14
Monounsaturated Fats (g) 2.138
2.138
2.508
Polyunsaturated Fats (g) 8.159
8.159
9.227
Omega 3s (g)
(%AI)		 6.479
(405%)		 6.479
(405%)		 7.269
(454%)
Omega 6s (g)
(%AI)		 1.676
(10%)		 1.676
(10%)		 1.944
(11%)
Omega 3 to Omega 6 Ratio 3.86
3.86
3.74
Omega 6 to Omega 3 Ratio 0.26
0.26
0.27
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 6.479
(405%)		 6.479
(405%)		 7.258
(454%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0.011
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
1.937
gamma-Linolenic Acid (GLA) (g) --
--
0
c-c-n6-Eicosadienoic Acid (g) 0.002
0.002
0.004
DHG-linolenic acid (DGLA) (g) --
--
0.002
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0.001
Lauric Acid (12:0) (g) 0
0
0.002
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.002
0.01
Pentadecanoic Acid (15:0) (g) 0.001
0.001
0.004
Palmitic Acid (16:0) (g) 0.615
0.615
0.695
Margaric Acid (17:0) (g) 0.005
0.005
0.007
Stearic Acid (18:0) (g) 0.378
0.378
0.458
Arachidic Acid (20:0) (g) 0.015
0.015
0.018
Behenic Acid (22:0) (g) 0.015
0.015
0.015
Lignoceric Acid (24:0) (g) 0.009
0.009
0.01
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0.001
Pentadecenoic Acid (15:1) (g) --
--
0
Palmitoleic Acid (16:1) (g) 0.007
0.007
0.008
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.008
Heptadecenoic Acid (17:1) (g) --
--
0
Oleic Acid (18:1) (g) 2.09
2.09
2.491
c-Oleic Acid (18:1 cis) (g) --
--
2.487
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.019
0.019
0
Docosenoic Acid (22:1) (g) 0.004
0.004
0.004
c-Docosenoic Acid (22:1 c) (g) --
--
0.002
c-Tetracosenoic Acid (24:1 c) (g) 0.018
0.018
0.003
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.676
1.676
1.948
Conjugated Linoleic Acid (CLAs) (g) --
--
0.004
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 6.479
6.479
7.258
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
0.013
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
0.002
Trans Fats  
t-Polyenoic Fats (g) --
--
0.007
t-Monoenoic Fats (g) --
--
0.006
t-Palmitoleic Acid (16:1 t) (g) --
--
0
t-Oleic Acid (18:1 t) (g) --
--
0.004
t-Docosenoic Acid (22:1 t) (g) --
--
0.002
t-Octadecadienoic Acid (18:2 t) (g) --
--
0.007
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) 0.003
0.003
0.004
Campesterol (g) 0.013
0.013
0.013
Beta-sitosterol (g) 0.026
0.026
0.028
Amino Acids
Food # 1 2 3
Weight (g) 28 28 14
Essential  
Histidine (mg)
(%RDI)		 134
(19%)		 134
(19%)		 0
(0%)
Isoleucine (mg)
(%RDI)		 254
(18%)		 254
(18%)		 0
(0%)
Leucine (mg)
(%RDI)		 351
(13%)		 351
(13%)		 0
(0%)
Lysine (mg)
(%RDI)		 245
(12%)		 245
(12%)		 0
(0%)
Methionine (mg)
(%RDI)		 105
(14%)		 105
(14%)		 0
(0%)
Phenylalanine (mg)
(%RDI)		 272
(31%)		 272
(31%)		 0
(0%)
Threonine (mg)
(%RDI)		 218
(21%)		 218
(21%)		 0
(0%)
Tryptophan (mg)
(%RDI)		 84
(30%)		 84
(30%)		 0
(0%)
Valine (mg)
(%RDI)		 304
(17%)		 304
(17%)		 0
(0%)
Conditional  
Arginine (mg) 547
547
0
Cystine (mg)
(%RDI)		 97
(34%)		 97
(34%)		 0
(0%)
Glycine (mg) 354
354
0
Proline (mg) 229
229
0
Tyrosine (mg)
(%RDI)		 140
(16%)		 140
(16%)		 0
(0%)
Non-Essential  
Alanine (mg) 263
263
0
Aspartic acid (mg) 581
581
0
Betaine (mg) 0.88
0.88
0
Glutamic acid (mg) 1147
1147
0
Hydroxyproline (mg) 50
50
0
Serine (mg) 275
275
0
Data Source
Flax Seeds
USDA Food Data Central Standard Release (Common)
Flax Seeds
USDA Food Data Central Standard Release (Common)
Flaxseed Oil
USDA Food Data Central Standard Release (Common)