Flax vs. Cereal — In-Depth Nutrition Comparison

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How are Flax and Cereal different?

Flax is richer in Copper, Fiber, Magnesium, and Phosphorus, while Cereal is higher in Vitamin B6, Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE.
Cereal covers your daily need of Vitamin B6 424% more than Flax.
Flax contains 21 times more Magnesium than Cereal. Flax contains 392mg of Magnesium, while Cereal contains 19mg.

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

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.

Flax

Cereal

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%

Contains more Iron +494.4%

Contains more Zinc +75.1%

Flax

Cereal

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%

Contains more Iron +494.4%

Contains more Zinc +75.1%

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

Cereal

Contains more Vitamin E +287.5%

Contains more Vitamin B5 +335.8%

Contains more Vitamin K +∞%

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%

Flax

Cereal

Contains more Vitamin E +287.5%

Contains more Vitamin B5 +335.8%

Contains more Vitamin K +∞%

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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Flax

Cereal

Contains more Protein +201.8%

Contains more Fats +3803.7%

Contains more Water +84.1%

Contains more Other +66.4%

Contains more Carbs +200.7%

Flax

Protein: 18.29 g

Fats: 42.16 g

Carbs: 28.88 g

Water: 6.96 g

Other: 3.71 g

Cereal

Protein: 6.06 g

Fats: 1.08 g

Carbs: 86.85 g

Water: 3.78 g

Other: 2.23 g

Contains more Protein +201.8%

Contains more Fats +3803.7%

Contains more Water +84.1%

Contains more Other +66.4%

Contains more Carbs +200.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison

Flax

Cereal

Contains more Monounsaturated Fat +3589.7%

Contains more Polyunsaturated fat +8015.8%

Contains less Saturated Fat -92.9%

Flax

Saturated Fat: 3.663 g

Monounsaturated Fat: 7.527 g

Polyunsaturated fat: 28.73 g

Cereal

Saturated Fat: 0.26 g

Monounsaturated Fat: 0.204 g

Polyunsaturated fat: 0.354 g

Contains more Monounsaturated Fat +3589.7%

Contains more Polyunsaturated fat +8015.8%

Contains less Saturated Fat -92.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison

Flax

Cereal

Contains more Glucose +48.1%

Contains more Sucrose +747%

Contains more Fructose +∞%

Contains more Maltose +∞%

Flax

Starch: 0 g

Sucrose: 1.15 g

Glucose: 0.4 g

Fructose: 0 g

Lactose: 0 g

Maltose: 0 g

Galactose: 0 g

Cereal

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

Contains more Glucose +48.1%

Contains more Sucrose +747%

Contains more Fructose +∞%

Contains more Maltose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Sugar
Lower in Sodium
Rich in minerals
Lower in Cholesterol
Lower in Saturated Fat
Lower in Glycemic Index
Lower in price
Rich in vitamins	Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low Glycemic Index diet

is better in case of low diet


Low Fats diet
Low Carbs diet
Low Calories diet
Low Glycemic Index diet

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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%

393%

Minerals Daily Need Coverage Score

191%

183%

Comparison summary

Which food is lower in Sugar?

Flax is lower in Sugar (difference - 8.8g)

Which food contains less Sodium?

Flax contains less Sodium (difference - 765mg)

Which food is richer in minerals?

Flax is relatively richer in minerals

Which food is lower in Cholesterol?

Cereal is lower in Cholesterol (difference - 0mg)

Which food is lower in Saturated Fat?

Cereal is lower in Saturated Fat (difference - 3.403g)

Which food is lower in glycemic index?

Cereal is lower in glycemic index (difference - 69)

Which food is cheaper?

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.

Flax vs. Cereal — In-Depth Nutrition Comparison

How are Flax and Cereal different?

Infographic

Mineral Comparison

Vitamin Comparison

Macronutrient Comparison

Fat Type Comparison

Carbohydrate type comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References