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  6. Flax vs. Spaghetti

Flax vs. Spaghetti — In-Depth Nutrition Comparison

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Differences between Flax and Spaghetti

  • Flax is higher than Spaghetti in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium.
  • Flax's daily need coverage for Vitamin B1 is 135% higher.
  • Flax has 36 times more Calcium than Spaghetti. While Flax has 255mg of Calcium, Spaghetti has only 7mg.

The food types used in this comparison are Seeds, flaxseed and Pasta, cooked, unenriched, without added salt.

Infographic

Flax vs Spaghetti 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
8
:
2
Spaghetti
Spaghetti
Contains more Calcium +3542.9%
Contains more Iron +1046%
Contains more Magnesium +2077.8%
Contains more Phosphorus +1006.9%
Contains more Potassium +1747.7%
Contains more Zinc +751%
Contains more Copper +1120%
Contains more Manganese +670.8%
Contains less Sodium -96.7%
Equal in Selenium - 26.4
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Spaghetti
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 19% 13% 25% 4% 1% 14% 34% 43% 144%
Contains more Calcium +3542.9%
Contains more Iron +1046%
Contains more Magnesium +2077.8%
Contains more Phosphorus +1006.9%
Contains more Potassium +1747.7%
Contains more Zinc +751%
Contains more Copper +1120%
Contains more Manganese +670.8%
Contains less Sodium -96.7%
Equal in Selenium - 26.4

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
9
:
0
Spaghetti
Spaghetti
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B2 +705%
Contains more Vitamin B3 +670%
Contains more Vitamin B5 +779.5%
Contains more Vitamin B6 +865.3%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%
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%
Spaghetti
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 5% 5% 8% 7% 12% 6% 0% 0%
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +8120%
Contains more Vitamin B2 +705%
Contains more Vitamin B3 +670%
Contains more Vitamin B5 +779.5%
Contains more Vitamin B6 +865.3%
Contains more Folate +1142.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Spaghetti
Spaghetti
Contains more Protein +215.3%
Contains more Fats +4433.3%
Contains more Other +1225%
Contains more Water +792.7%
Equal in Carbs - 30.86
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
Spaghetti
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more Protein +215.3%
Contains more Fats +4433.3%
Contains more Other +1225%
Contains more Water +792.7%
Equal in Carbs - 30.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Spaghetti
Spaghetti
Contains more Monounsaturated Fat +5645.8%
Contains more Polyunsaturated fat +8712.9%
Contains less Saturated Fat -95.2%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Spaghetti
28% 21% 52%
Saturated Fat: 0.176 g
Monounsaturated Fat: 0.131 g
Polyunsaturated fat: 0.326 g
Contains more Monounsaturated Fat +5645.8%
Contains more Polyunsaturated fat +8712.9%
Contains less Saturated Fat -95.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
2
:
3
Spaghetti
Spaghetti
Contains more Sucrose +1177.8%
Contains more Glucose +900%
Contains more Starch +∞%
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
Spaghetti
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more Sucrose +1177.8%
Contains more Glucose +900%
Contains more Starch +∞%
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 Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Spaghetti Opinion
Net carbs 1.58g 29.06g Spaghetti
Protein 18.29g 5.8g Flax
Fats 42.16g 0.93g Flax
Carbs 28.88g 30.86g Spaghetti
Calories 534kcal 158kcal Flax
Starch 26.01g Spaghetti
Fructose 0g 0.03g Spaghetti
Sugar 1.55g 0.56g Spaghetti
Fiber 27.3g 1.8g Flax
Calcium 255mg 7mg Flax
Iron 5.73mg 0.5mg Flax
Magnesium 392mg 18mg Flax
Phosphorus 642mg 58mg Flax
Potassium 813mg 44mg Flax
Sodium 30mg 1mg Spaghetti
Zinc 4.34mg 0.51mg Flax
Copper 1.22mg 0.1mg Flax
Manganese 2.482mg 0.322mg Flax
Selenium 25.4µg 26.4µg Spaghetti
Vitamin E 0.31mg 0.06mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.02mg Flax
Vitamin B2 0.161mg 0.02mg Flax
Vitamin B3 3.08mg 0.4mg Flax
Vitamin B5 0.985mg 0.112mg Flax
Vitamin B6 0.473mg 0.049mg Flax
Folate 87µg 7µg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.083mg Flax
Threonine 0.766mg 0.206mg Flax
Isoleucine 0.896mg 0.228mg Flax
Leucine 1.235mg 0.44mg Flax
Lysine 0.862mg 0.133mg Flax
Methionine 0.37mg 0.065mg Flax
Phenylalanine 0.957mg 0.297mg Flax
Valine 1.072mg 0.262mg Flax
Histidine 0.472mg 0.132mg Flax
Saturated Fat 3.663g 0.176g Spaghetti
Monounsaturated Fat 7.527g 0.131g Flax
Polyunsaturated fat 28.73g 0.326g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-3 - ALA 0.024g Spaghetti

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Spaghetti
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
3%
Spaghetti
Minerals Daily Need Coverage Score
191%
Flax
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 3.487g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 49)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.4)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.