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  6. Flax vs. Wheat Bread

Flax vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between Flax and Wheat Bread

  • Wheat Bread has less Copper, Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B6, and Iron.
  • Flax covers your daily Copper needs 114% more than Wheat Bread.
  • Wheat Bread contains 7 times less Magnesium than Flax. Flax contains 392mg of Magnesium, while Wheat Bread contains 59mg.
  • Flax has less Sodium.

Food varieties used in this article are Seeds, flaxseed and Bread, wheat, toasted.

Infographic

Flax vs Wheat Bread infographic
Infographic link

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.
Flax
Flax
9
:
1
Wheat Bread
Wheat Bread
Contains more Calcium +54.5%
Contains more Iron +40.1%
Contains more Magnesium +564.4%
Contains more Phosphorus +241.5%
Contains more Potassium +264.6%
Contains less Sodium -95%
Contains more Zinc +195.2%
Contains more Copper +516.2%
Contains more Manganese +80.2%
Contains more Selenium +31.5%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +54.5%
Contains more Iron +40.1%
Contains more Magnesium +564.4%
Contains more Phosphorus +241.5%
Contains more Potassium +264.6%
Contains less Sodium -95%
Contains more Zinc +195.2%
Contains more Copper +516.2%
Contains more Manganese +80.2%
Contains more Selenium +31.5%

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.
Flax
Flax
6
:
3
Wheat Bread
Wheat Bread
Contains more Vitamin E +29.2%
Contains more Vitamin C +200%
Contains more Vitamin B1 +274.5%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +209.2%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +102.9%
Contains more Vitamin K +32.6%
Equal in Folate - 86
Flax
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +29.2%
Contains more Vitamin C +200%
Contains more Vitamin B1 +274.5%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +209.2%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +102.9%
Contains more Vitamin K +32.6%
Equal in Folate - 86

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Wheat Bread
Wheat Bread
Contains more Protein +41.1%
Contains more Fats +887.4%
Contains more Other +33.9%
Contains more Carbs +93.1%
Contains more Water +248.1%
Flax
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Protein +41.1%
Contains more Fats +887.4%
Contains more Other +33.9%
Contains more Carbs +93.1%
Contains more Water +248.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +638.7%
Contains more Polyunsaturated fat +1570.3%
Contains less Saturated Fat -73%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +638.7%
Contains more Polyunsaturated fat +1570.3%
Contains less Saturated Fat -73%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Wheat Bread Opinion
Net carbs 1.58g 51.07g Wheat Bread
Protein 18.29g 12.96g Flax
Fats 42.16g 4.27g Flax
Carbs 28.88g 55.77g Wheat Bread
Calories 534kcal 313kcal Flax
Sugar 1.55g 6.42g Flax
Fiber 27.3g 4.7g Flax
Calcium 255mg 165mg Flax
Iron 5.73mg 4.09mg Flax
Magnesium 392mg 59mg Flax
Phosphorus 642mg 188mg Flax
Potassium 813mg 223mg Flax
Sodium 30mg 601mg Flax
Zinc 4.34mg 1.47mg Flax
Copper 1.22mg 0.198mg Flax
Manganese 2.482mg 1.377mg Flax
Selenium 25.4µg 33.4µg Wheat Bread
Vitamin E 0.31mg 0.24mg Flax
Vitamin C 0.6mg 0.2mg Flax
Vitamin B1 1.644mg 0.439mg Flax
Vitamin B2 0.161mg 0.382mg Wheat Bread
Vitamin B3 3.08mg 6.25mg Wheat Bread
Vitamin B5 0.985mg 0.456mg Flax
Vitamin B6 0.473mg 0.153mg Flax
Folate 87µg 86µg Flax
Vitamin K 4.3µg 5.7µg Wheat Bread
Tryptophan 0.297mg 0.092mg Flax
Threonine 0.766mg 0.299mg Flax
Isoleucine 0.896mg 0.258mg Flax
Leucine 1.235mg 0.461mg Flax
Lysine 0.862mg 0.215mg Flax
Methionine 0.37mg 0.105mg Flax
Phenylalanine 0.957mg 0.315mg Flax
Valine 1.072mg 0.31mg Flax
Histidine 0.472mg 0.15mg Flax
Saturated Fat 3.663g 0.989g Wheat Bread
Monounsaturated Fat 7.527g 1.019g Flax
Polyunsaturated fat 28.73g 1.72g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Wheat Bread
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
63%
Flax
38%
Wheat Bread
Minerals Daily Need Coverage Score
191%
Flax
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 2.674g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.7)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 571mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.