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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 differences between Wheat Bread and Flax seeds

  • Wheat Bread has less Copper, Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B6, and Iron.
  • Flax seeds covers 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

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.
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

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
Contains more CholineCholine +256.1%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

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%
Contains more OtherOther +33.9%

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%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
Minerals Daily Need Coverage Score
89%
Wheat Bread
191%
Flax seeds

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 seeds
Flax seeds is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 571mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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 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.