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  6. Wheat Bread vs. Flax seeds

Wheat Bread vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on the differences between wheat Bread and flax seeds

  • Wheat Bread has less copper, vitamin B1, fiber, magnesium, phosphorus, fats, manganese, zinc, and vitamin B6.
  • Flax seeds cover your daily copper needs 114% more than wheat Bread.
  • Flax seeds contain 20 times less sodium than wheat Bread. Wheat Bread contains 601mg of sodium, while flax seeds contain 30mg.

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

Infographic

Wheat Bread vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more SeleniumSelenium +31.5%
Contains more MagnesiumMagnesium +564.4%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +264.6%
Contains more IronIron +40.1%
Contains more CopperCopper +516.2%
Contains more ZincZinc +195.2%
Contains more PhosphorusPhosphorus +241.5%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +80.2%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0.67% 0% 0% 4.8% 110% 88% 117% 27% 35% 0% 14% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin KVitamin K +32.6%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +274.5%
Contains more Vitamin B5Vitamin B5 +116%
Contains more Vitamin B6Vitamin B6 +209.2%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Flax seeds DV% diff.
Polyunsaturated fat 1.72g 28.73g 180%
Copper 0.198mg 1.22mg 114%
Vitamin B1 0.439mg 1.644mg 100%
Fiber 4.7g 27.3g 90%
Magnesium 59mg 392mg 79%
Phosphorus 188mg 642mg 65%
Fats 4.27g 42.16g 58%
Manganese 1.377mg 2.482mg 48%
Zinc 1.47mg 4.34mg 26%
Sodium 601mg 30mg 25%
Vitamin B6 0.153mg 0.473mg 25%
Iron 4.09mg 5.73mg 21%
Vitamin B3 6.25mg 3.08mg 20%
Potassium 223mg 813mg 17%
Vitamin B2 0.382mg 0.161mg 17%
Monounsaturated fat 1.019g 7.527g 16%
Selenium 33.4µg 25.4µg 15%
Saturated fat 0.989g 3.663g 12%
Calories 313kcal 534kcal 11%
Protein 12.96g 18.29g 11%
Vitamin B5 0.456mg 0.985mg 11%
Choline 22.1mg 78.7mg 10%
Omega-3 (ALA) 0.161g 10%
Carbs 55.77g 28.88g 9%
Calcium 165mg 255mg 9%
Vitamin K 5.7µg 4.3µg 1%
Protein per 100 calories 4.1g 3.4g N/A
Calories per 10 g protein 242kcal 292kcal N/A
Weight per 100 calories 32g 19g N/A
Unsaturated / Saturated Fat ratio 2.8 9.9 N/A
Vitamin C 0.2mg 0.6mg 0%
Net carbs 51.07g 1.58g N/A
Sugar 6.42g 1.55g N/A
Vitamin E 0.24mg 0.31mg 0%
Folate 86µg 87µg 0%
Tryptophan 0.092mg 0.297mg 0%
Threonine 0.299mg 0.766mg 0%
Isoleucine 0.258mg 0.896mg 0%
Leucine 0.461mg 1.235mg 0%
Lysine 0.215mg 0.862mg 0%
Methionine 0.105mg 0.37mg 0%
Phenylalanine 0.315mg 0.957mg 0%
Valine 0.31mg 1.072mg 0%
Histidine 0.15mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +93.1%
Contains more WaterWater +248.1%
Contains more ProteinProtein +41.1%
Contains more FatsFats +887.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -73%
Contains more Mono. FatMonounsaturated fat +638.7%
Contains more Poly. FatPolyunsaturated fat +1570.3%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.