Flax vs. Pasta — In-Depth Nutrition Comparison
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The main differences between Flax and Pasta
- Pasta contains less Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, Calcium, and Potassium than Flax.
- Daily need coverage for Copper from Flax is 125% higher.
- Pasta has 43 times less Calcium than Flax. Flax has 255mg of Calcium, while Pasta has 6mg.
Food types used in this article are Seeds, flaxseed and Pasta, fresh-refrigerated, plain, cooked.
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.
Contains
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Calcium
+4150%
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Iron
+402.6%
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Magnesium
+2077.8%
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Phosphorus
+919%
Contains
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Potassium
+3287.5%
Contains
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Zinc
+675%
Contains
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Copper
+1211.8%
Contains
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Manganese
+1008%
Contains
less
Sodium
-80%
Contains
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Calcium
+4150%
Contains
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Iron
+402.6%
Contains
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Magnesium
+2077.8%
Contains
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Phosphorus
+919%
Contains
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Potassium
+3287.5%
Contains
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Zinc
+675%
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Copper
+1211.8%
Contains
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Manganese
+1008%
Contains
less
Sodium
-80%
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.
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Contains
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Vitamin C
+∞%
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Vitamin B1
+686.6%
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Vitamin B3
+210.5%
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Vitamin B5
+438.3%
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Vitamin B6
+1291.2%
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Folate
+35.9%
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Vitamin A
+∞%
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.15
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+686.6%
Contains
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Vitamin B3
+210.5%
Contains
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Vitamin B5
+438.3%
Contains
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Vitamin B6
+1291.2%
Contains
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Folate
+35.9%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B12
+∞%
Equal in Vitamin B2 - 0.15
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+255.1%
Contains
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Fats
+3915.2%
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Carbs
+15.8%
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Other
+1096.8%
Contains
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Water
+885.1%
Contains
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Protein
+255.1%
Contains
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Fats
+3915.2%
Contains
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Carbs
+15.8%
Contains
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Other
+1096.8%
Contains
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Water
+885.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+5970.2%
Contains
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Polyunsaturated fat
+6597%
Contains
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Saturated Fat
-95.9%
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Monounsaturated Fat
+5970.2%
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Polyunsaturated fat
+6597%
Contains
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Saturated Fat
-95.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 24.93g |
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| Protein | 18.29g | 5.15g |
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| Fats | 42.16g | 1.05g |
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| Carbs | 28.88g | 24.93g |
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| Calories | 534kcal | 131kcal |
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| Sugar | 1.55g |
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| Fiber | 27.3g |
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| Calcium | 255mg | 6mg |
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| Iron | 5.73mg | 1.14mg |
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| Magnesium | 392mg | 18mg |
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| Phosphorus | 642mg | 63mg |
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| Potassium | 813mg | 24mg |
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| Sodium | 30mg | 6mg |
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| Zinc | 4.34mg | 0.56mg |
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| Copper | 1.22mg | 0.093mg |
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| Manganese | 2.482mg | 0.224mg |
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| Selenium | 25.4µg |
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| Vitamin A | 0IU | 20IU |
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| Vitamin A RAE | 0µg | 6µg |
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| Vitamin E | 0.31mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.209mg |
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| Vitamin B2 | 0.161mg | 0.15mg |
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| Vitamin B3 | 3.08mg | 0.992mg |
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| Vitamin B5 | 0.985mg | 0.183mg |
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| Vitamin B6 | 0.473mg | 0.034mg |
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| Folate | 87µg | 64µg |
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| Vitamin B12 | 0µg | 0.14µg |
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| Vitamin K | 4.3µg |
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| Tryptophan | 0.297mg | 0.065mg |
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| Threonine | 0.766mg | 0.134mg |
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| Isoleucine | 0.896mg | 0.197mg |
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| Leucine | 1.235mg | 0.348mg |
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| Lysine | 0.862mg | 0.097mg |
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| Methionine | 0.37mg | 0.079mg |
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| Phenylalanine | 0.957mg | 0.247mg |
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| Valine | 1.072mg | 0.217mg |
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| Histidine | 0.472mg | 0.103mg |
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| Cholesterol | 0mg | 33mg |
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| Saturated Fat | 3.663g | 0.15g |
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| Monounsaturated Fat | 7.527g | 0.124g |
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| Polyunsaturated fat | 28.73g | 0.429g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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%
16%
Minerals Daily Need Coverage Score
191%
16%
Comparison summary
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pasta is lower in Saturated Fat (difference - 3.513g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 49)
Which food is lower in Cholesterol?
Flax is lower in Cholesterol (difference - 33mg)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($3)