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  6. Flax vs. Corn

Flax vs. Corn — In-Depth Nutrition Comparison

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How are Flax and Corn different?

  • Flax is higher than Corn in Copper, Vitamin B1, Manganese, Fiber, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax covers your daily need of Copper 130% more than Corn.
  • Flax contains 127 times more Selenium than Corn. Flax contains 25.4µg of Selenium, while Corn contains 0.2µg.

Seeds, flaxseed and Corn, sweet, yellow, cooked, boiled, drained, without salt types were used in this article.

Infographic

Flax vs Corn 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
Corn
Corn
Contains more Calcium +8400%
Contains more Iron +1173.3%
Contains more Magnesium +1407.7%
Contains more Phosphorus +733.8%
Contains more Potassium +272.9%
Contains more Zinc +600%
Contains more Copper +2389.8%
Contains more Manganese +1386.2%
Contains more Selenium +12600%
Contains less Sodium -96.7%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Corn
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 17% 19% 33% 20% 1% 17% 17% 22% 2%
Contains more Calcium +8400%
Contains more Iron +1173.3%
Contains more Magnesium +1407.7%
Contains more Phosphorus +733.8%
Contains more Potassium +272.9%
Contains more Zinc +600%
Contains more Copper +2389.8%
Contains more Manganese +1386.2%
Contains more Selenium +12600%
Contains less Sodium -96.7%

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
8
:
2
Corn
Corn
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +1667.7%
Contains more Vitamin B2 +182.5%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +240.3%
Contains more Folate +278.3%
Contains more Vitamin K +975%
Contains more Vitamin A +∞%
Contains more Vitamin C +816.7%
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%
Corn
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 16% 2% 0% 19% 24% 14% 32% 48% 33% 18% 0% 1%
Contains more Vitamin E +244.4%
Contains more Vitamin B1 +1667.7%
Contains more Vitamin B2 +182.5%
Contains more Vitamin B3 +83%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B6 +240.3%
Contains more Folate +278.3%
Contains more Vitamin K +975%
Contains more Vitamin A +∞%
Contains more Vitamin C +816.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Corn
Corn
Contains more Protein +436.4%
Contains more Fats +2710.7%
Contains more Carbs +37.7%
Contains more Other +430%
Contains more Water +954.7%
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
Corn
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more Protein +436.4%
Contains more Fats +2710.7%
Contains more Carbs +37.7%
Contains more Other +430%
Contains more Water +954.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Corn
Corn
Contains more Monounsaturated Fat +1912.6%
Contains more Polyunsaturated fat +4664.5%
Contains less Saturated Fat -94.6%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Corn
17% 32% 51%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.374 g
Polyunsaturated fat: 0.603 g
Contains more Monounsaturated Fat +1912.6%
Contains more Polyunsaturated fat +4664.5%
Contains less Saturated Fat -94.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
0
:
5
Corn
Corn
Contains more Starch +∞%
Contains more Sucrose +138.3%
Contains more Glucose +110%
Contains more Fructose +∞%
Contains more Maltose +∞%
Flax
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
Corn
61% 23% 7% 7%
Starch: 7.17 g
Sucrose: 2.74 g
Glucose: 0.84 g
Fructose: 0.79 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +138.3%
Contains more Glucose +110%
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.
Flax Corn
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Corn Opinion
Net carbs 1.58g 18.58g Corn
Protein 18.29g 3.41g Flax
Fats 42.16g 1.5g Flax
Carbs 28.88g 20.98g Flax
Calories 534kcal 96kcal Flax
Starch 7.17g Corn
Fructose 0g 0.79g Corn
Sugar 1.55g 4.54g Flax
Fiber 27.3g 2.4g Flax
Calcium 255mg 3mg Flax
Iron 5.73mg 0.45mg Flax
Magnesium 392mg 26mg Flax
Phosphorus 642mg 77mg Flax
Potassium 813mg 218mg Flax
Sodium 30mg 1mg Corn
Zinc 4.34mg 0.62mg Flax
Copper 1.22mg 0.049mg Flax
Manganese 2.482mg 0.167mg Flax
Selenium 25.4µg 0.2µg Flax
Vitamin A 0IU 263IU Corn
Vitamin A RAE 0µg 13µg Corn
Vitamin E 0.31mg 0.09mg Flax
Vitamin C 0.6mg 5.5mg Corn
Vitamin B1 1.644mg 0.093mg Flax
Vitamin B2 0.161mg 0.057mg Flax
Vitamin B3 3.08mg 1.683mg Flax
Vitamin B5 0.985mg 0.792mg Flax
Vitamin B6 0.473mg 0.139mg Flax
Folate 87µg 23µg Flax
Vitamin K 4.3µg 0.4µg Flax
Tryptophan 0.297mg 0.023mg Flax
Threonine 0.766mg 0.133mg Flax
Isoleucine 0.896mg 0.133mg Flax
Leucine 1.235mg 0.358mg Flax
Lysine 0.862mg 0.141mg Flax
Methionine 0.37mg 0.069mg Flax
Phenylalanine 0.957mg 0.155mg Flax
Valine 1.072mg 0.191mg Flax
Histidine 0.472mg 0.091mg Flax
Saturated Fat 3.663g 0.197g Corn
Monounsaturated Fat 7.527g 0.374g Flax
Polyunsaturated fat 28.73g 0.603g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Corn
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
17%
Corn
Minerals Daily Need Coverage Score
191%
Flax
14%
Corn

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 2.99g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Corn
Corn contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Corn
Corn is lower in Saturated Fat (difference - 3.466g)
Which food is lower in glycemic index?
Corn
Corn is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn
Corn is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.