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Cereal vs Flax - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 8.8g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 765mg)
Which food is lower in glycemic index?
Flax
Flax is lower in glycemic index (difference - 21)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 3.403g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Flax
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
44
Flax
Mineral Summary Score
111
Cereal
125
Flax

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Flax
Contains more Iron +494.4%
Contains more Zinc +75.1%
Contains more Calcium +2450%
Contains more Potassium +674.3%
Contains more Magnesium +1963.2%
Contains more Copper +790.5%
Contains more Phosphorus +733.8%
Contains less Sodium -96.2%
Contains more Iron +494.4%
Contains more Zinc +75.1%
Contains more Calcium +2450%
Contains more Potassium +674.3%
Contains more Magnesium +1963.2%
Contains more Copper +790.5%
Contains more Phosphorus +733.8%
Contains less Sodium -96.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
6
:
6
Flax
Contains more Vitamin C +6316.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +282.5%
Contains more Vitamin B2 +2303.7%
Contains more Vitamin B3 +861.7%
Contains more Vitamin B6 +1165.5%
Contains more Vitamin E +287.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin K +∞%
Contains more Vitamin C +6316.7%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +282.5%
Contains more Vitamin B2 +2303.7%
Contains more Vitamin B3 +861.7%
Contains more Vitamin B6 +1165.5%
Contains more Vitamin E +287.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin K +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
110%
Flax
Carbohydrates
87%
Cereal
29%
Flax
Fats
5%
Cereal
195%
Flax

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Flax Opinion
Calories 378 534 Flax
Protein 6.06 18.29 Flax
Fats 1.08 42.16 Flax
Vitamin C 38.5 0.6 Cereal
Carbs 86.85 28.88 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Flax
Iron 34.06 5.73 Cereal
Calcium 10 255 Flax
Potassium 105 813 Flax
Magnesium 19 392 Flax
Sugars 10.35 1.55 Cereal
Fiber 1.4 27.3 Flax
Copper 0.137 1.22 Flax
Zinc 7.6 4.34 Cereal
Starch
Phosphorus 77 642 Flax
Sodium 795 30 Flax
Vitamin A 2792 0 Cereal
Vitamin E 0.08 0.31 Flax
Vitamin D 0 Flax
Vitamin B1 6.288 1.644 Cereal
Vitamin B2 3.87 0.161 Cereal
Vitamin B3 29.62 3.08 Cereal
Vitamin B5 0.226 0.985 Flax
Vitamin B6 5.986 0.473 Cereal
Vitamin B12 0 Flax
Vitamin K 0 4.3 Flax
Folic acid (B9) 0 Flax
Trans Fat
Saturated Fat 0.26 3.663 Cereal
Monounsaturated Fat 0.204 7.527 Flax
Polyunsaturated fat 0.354 28.73 Flax
Tryptophan 0.066 0.297 Flax
Threonine 0.241 0.766 Flax
Isoleucine 0.26 0.896 Flax
Leucine 0.767 1.235 Flax
Lysine 0.113 0.862 Flax
Methionine 0.13 0.37 Flax
Phenylalanine 0.365 0.957 Flax
Valine 0.344 1.072 Flax
Histidine 0.162 0.472 Flax
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.