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Bread vs Flax - In-Depth Nutrition Comparison

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A recap on differences between Bread and Flax

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

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

Infographic

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
0
:
8
Flax
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
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%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Bread
3
:
6
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%
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 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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%
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%
Equal in Folate - 87

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bread Flax
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bread Flax Opinion
Net carbs 51.07g 1.58g Bread
Protein 12.96g 18.29g Flax
Fats 4.27g 42.16g Flax
Carbs 55.77g 28.88g Bread
Calories 313kcal 534kcal Flax
Starch g g
Fructose g 0g 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
Vitamin A 0IU 0IU
Vitamin E 0.24mg 0.31mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.2mg 0.6mg Flax
Vitamin B1 0.439mg 1.644mg Flax
Vitamin B2 0.382mg 0.161mg Bread
Vitamin B3 6.25mg 3.08mg Bread
Vitamin B5 0.456mg 0.985mg Flax
Vitamin B6 0.153mg 0.473mg Flax
Folate 86µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K 5.7µg 4.3µg 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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 0.989g 3.663g Bread
Monounsaturated Fat 1.019g 7.527g Flax
Polyunsaturated fat 1.72g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
38
Bread
63
Flax
Mineral Summary Score
66
Bread
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
78%
Bread
110%
Flax
Carbohydrates
56%
Bread
29%
Flax
Fats
20%
Bread
195%
Flax

Comparison summary

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 lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 2.674g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Bread
Bread is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. 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.