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Cereal vs. Flax — In-Depth Nutrition Comparison

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How are Cereal and Flax different?

  • Cereal is richer in Vitamin B6, Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE, while Flax is higher in Copper, Fiber, Magnesium, and Phosphorus.
  • Cereal covers your daily need of Vitamin B6 424% more than Flax.

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, flaxseed types were used in this article.

Infographic

Cereal vs Flax infographic
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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.
Cereal
2
:
8
Flax
Contains more Iron +494.4%
Contains more Zinc +75.1%
Contains more Calcium +2450%
Contains more Magnesium +1963.2%
Contains more Phosphorus +733.8%
Contains more Potassium +674.3%
Contains less Sodium -96.2%
Contains more Copper +790.5%
Contains more Manganese +214.2%
Contains more Selenium +303.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +494.4%
Contains more Zinc +75.1%
Contains more Calcium +2450%
Contains more Magnesium +1963.2%
Contains more Phosphorus +733.8%
Contains more Potassium +674.3%
Contains less Sodium -96.2%
Contains more Copper +790.5%
Contains more Manganese +214.2%
Contains more Selenium +303.2%

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.
Cereal
6
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +6316.7%
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 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin C +6316.7%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
1
:
4
Flax
Contains more Carbs +200.7%
Contains more Protein +201.8%
Contains more Fats +3803.7%
Contains more Water +84.1%
Contains more Other +66.4%
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 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 Carbs +200.7%
Contains more Protein +201.8%
Contains more Fats +3803.7%
Contains more Water +84.1%
Contains more Other +66.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
1
:
2
Flax
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +3589.7%
Contains more Polyunsaturated fat +8015.8%
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +3589.7%
Contains more Polyunsaturated fat +8015.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Cereal
3
:
1
Flax
Contains more Sucrose +747%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +48.1%
94% 3% 3%
Starch: 0 g
Sucrose: 9.74 g
Glucose: 0.27 g
Fructose: 0.26 g
Lactose: 0 g
Maltose: 0.09 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +747%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Glucose +48.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cereal Flax
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Flax Opinion
Net carbs 85.45g 1.58g Cereal
Protein 6.06g 18.29g Flax
Fats 1.08g 42.16g Flax
Carbs 86.85g 28.88g Cereal
Calories 378kcal 534kcal Flax
Fructose 0.26g 0g Cereal
Sugar 10.35g 1.55g Flax
Fiber 1.4g 27.3g Flax
Calcium 10mg 255mg Flax
Iron 34.06mg 5.73mg Cereal
Magnesium 19mg 392mg Flax
Phosphorus 77mg 642mg Flax
Potassium 105mg 813mg Flax
Sodium 795mg 30mg Flax
Zinc 7.6mg 4.34mg Cereal
Copper 0.137mg 1.22mg Flax
Manganese 0.79mg 2.482mg Flax
Selenium 6.3µg 25.4µg Flax
Vitamin A 2792IU 0IU Cereal
Vitamin A RAE 814µg 0µg Cereal
Vitamin E 0.08mg 0.31mg Flax
Vitamin C 38.5mg 0.6mg Cereal
Vitamin B1 6.288mg 1.644mg Cereal
Vitamin B2 3.87mg 0.161mg Cereal
Vitamin B3 29.62mg 3.08mg Cereal
Vitamin B5 0.226mg 0.985mg Flax
Vitamin B6 5.986mg 0.473mg Cereal
Folate 87µg Flax
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.066mg 0.297mg Flax
Threonine 0.241mg 0.766mg Flax
Isoleucine 0.26mg 0.896mg Flax
Leucine 0.767mg 1.235mg Flax
Lysine 0.113mg 0.862mg Flax
Methionine 0.13mg 0.37mg Flax
Phenylalanine 0.365mg 0.957mg Flax
Valine 0.344mg 1.072mg Flax
Histidine 0.162mg 0.472mg Flax
Saturated Fat 0.26g 3.663g Cereal
Monounsaturated Fat 0.204g 7.527g Flax
Polyunsaturated fat 0.354g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
393%
Cereal
63%
Flax
Minerals Daily Need Coverage Score
183%
Cereal
191%
Flax

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 8.8g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 765mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
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 lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flax - 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.