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Wheat Bread vs. Flax — In-Depth Nutrition Comparison

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A recap on differences between Wheat Bread and Flax

  • Wheat Bread has less Copper, Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B6, and Iron.
  • Flax covers your daily Copper needs 114% more than Wheat Bread.
  • Flax contains 20 times less Sodium than Wheat Bread. Wheat Bread contains 601mg of Sodium, while Flax contains 30mg.

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

Infographic

Wheat Bread vs Flax 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 more Selenium +31.5%
Contains more Calcium +54.5%
Contains more Iron +40.1%
Contains more Magnesium +564.4%
Contains more Phosphorus +241.5%
Contains more Potassium +264.6%
Contains less Sodium -95%
Contains more Zinc +195.2%
Contains more Copper +516.2%
Contains more Manganese +80.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Selenium +31.5%
Contains more Calcium +54.5%
Contains more Iron +40.1%
Contains more Magnesium +564.4%
Contains more Phosphorus +241.5%
Contains more Potassium +264.6%
Contains less Sodium -95%
Contains more Zinc +195.2%
Contains more Copper +516.2%
Contains more Manganese +80.2%

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.
:
7
Flax
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +102.9%
Contains more Vitamin K +32.6%
Contains more Vitamin E +29.2%
Contains more Vitamin C +200%
Contains more Vitamin B1 +274.5%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +209.2%
Contains more Choline +256.1%
Equal in Folate - 87
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 13% 15%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +102.9%
Contains more Vitamin K +32.6%
Contains more Vitamin E +29.2%
Contains more Vitamin C +200%
Contains more Vitamin B1 +274.5%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +209.2%
Contains more Choline +256.1%
Equal in Folate - 87

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +93.1%
Contains more Water +248.1%
Contains more Protein +41.1%
Contains more Fats +887.4%
Contains more Other +33.9%
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 Carbs +93.1%
Contains more Water +248.1%
Contains more Protein +41.1%
Contains more Fats +887.4%
Contains more Other +33.9%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Flax
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Flax Opinion
Net carbs 51.07g 1.58g Wheat Bread
Protein 12.96g 18.29g Flax
Fats 4.27g 42.16g Flax
Carbs 55.77g 28.88g Wheat Bread
Calories 313kcal 534kcal Flax
Sugar 6.42g 1.55g Flax
Fiber 4.7g 27.3g Flax
Calcium 165mg 255mg Flax
Iron 4.09mg 5.73mg Flax
Magnesium 59mg 392mg Flax
Phosphorus 188mg 642mg Flax
Potassium 223mg 813mg Flax
Sodium 601mg 30mg Flax
Zinc 1.47mg 4.34mg Flax
Copper 0.198mg 1.22mg Flax
Manganese 1.377mg 2.482mg Flax
Selenium 33.4µg 25.4µg Wheat Bread
Vitamin E 0.24mg 0.31mg Flax
Vitamin C 0.2mg 0.6mg Flax
Vitamin B1 0.439mg 1.644mg Flax
Vitamin B2 0.382mg 0.161mg Wheat Bread
Vitamin B3 6.25mg 3.08mg Wheat Bread
Vitamin B5 0.456mg 0.985mg Flax
Vitamin B6 0.153mg 0.473mg Flax
Folate 86µg 87µg Flax
Choline 22.1mg 78.7mg Flax
Vitamin K 5.7µg 4.3µg Wheat Bread
Tryptophan 0.092mg 0.297mg Flax
Threonine 0.299mg 0.766mg Flax
Isoleucine 0.258mg 0.896mg Flax
Leucine 0.461mg 1.235mg Flax
Lysine 0.215mg 0.862mg Flax
Methionine 0.105mg 0.37mg Flax
Phenylalanine 0.315mg 0.957mg Flax
Valine 0.31mg 1.072mg Flax
Histidine 0.15mg 0.472mg Flax
Saturated Fat 0.989g 3.663g Wheat Bread
Monounsaturated Fat 1.019g 7.527g Flax
Polyunsaturated fat 1.72g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Flax
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
36%
Wheat Bread
62%
Flax
Minerals Daily Need Coverage Score
89%
Wheat Bread
191%
Flax

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 2.674g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.7)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 571mg)
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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Flax - 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.