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Cereal vs Flax - In-Depth Nutrition Comparison

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How are Cereal and Flax different?

  • Cereal is richer in Vitamin B6, Vitamin B1, Iron, Vitamin B2, and Vitamin B3, while Flax is higher in Copper, Fiber, Vitamin A RAE, Magnesium, and Phosphorus.
  • Cereal covers your daily need of Vitamin B6 424% more than Flax.
  • Cereal contains 24 times more Vitamin B2 than Flax. Cereal contains 3.87mg of Vitamin B2, while Flax contains 0.161mg.

Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, flaxseed types were used in this article.

Infographic

Cereal 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
Cereal
2
:
6
Flax
Contains more Iron +494.4%
Contains more Zinc +75.1%
Contains more Calcium +2450%
Contains more Magnesium +1963.2%
Contains more Phosphorus +733.8%
Contains more Potassium +674.3%
Contains less Sodium -96.2%
Contains more Copper +790.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Iron +494.4%
Contains more Zinc +75.1%
Contains more Calcium +2450%
Contains more Magnesium +1963.2%
Contains more Phosphorus +733.8%
Contains more Potassium +674.3%
Contains less Sodium -96.2%
Contains more Copper +790.5%

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
Cereal
6
:
6
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +6316.7%
Contains more Vitamin B1 +282.5%
Contains more Vitamin B2 +2303.7%
Contains more Vitamin B3 +861.7%
Contains more Vitamin B6 +1165.5%
Contains more Vitamin E +287.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
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 A +∞%
Contains more Vitamin C +6316.7%
Contains more Vitamin B1 +282.5%
Contains more Vitamin B2 +2303.7%
Contains more Vitamin B3 +861.7%
Contains more Vitamin B6 +1165.5%
Contains more Vitamin E +287.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin K +∞%

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.
Cereal Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cereal Flax Opinion
Net carbs 85.45g 1.58g Cereal
Protein 6.06g 18.29g Flax
Fats 1.08g 42.16g Flax
Carbs 86.85g 28.88g Cereal
Calories 378kcal 534kcal Flax
Starch g g
Fructose 0.26g 0g Cereal
Sugar 10.35g 1.55g Flax
Fiber 1.4g 27.3g Flax
Calcium 10mg 255mg Flax
Iron 34.06mg 5.73mg Cereal
Magnesium 19mg 392mg Flax
Phosphorus 77mg 642mg Flax
Potassium 105mg 813mg Flax
Sodium 795mg 30mg Flax
Zinc 7.6mg 4.34mg Cereal
Copper 0.137mg 1.22mg Flax
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg 0.31mg Flax
Vitamin D IU 0IU Flax
Vitamin D µg 0µg Flax
Vitamin C 38.5mg 0.6mg Cereal
Vitamin B1 6.288mg 1.644mg Cereal
Vitamin B2 3.87mg 0.161mg Cereal
Vitamin B3 29.62mg 3.08mg Cereal
Vitamin B5 0.226mg 0.985mg Flax
Vitamin B6 5.986mg 0.473mg Cereal
Folate µg 87µg Flax
Vitamin B12 µg 0µg Flax
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.066mg 0.297mg Flax
Threonine 0.241mg 0.766mg Flax
Isoleucine 0.26mg 0.896mg Flax
Leucine 0.767mg 1.235mg Flax
Lysine 0.113mg 0.862mg Flax
Methionine 0.13mg 0.37mg Flax
Phenylalanine 0.365mg 0.957mg Flax
Valine 0.344mg 1.072mg Flax
Histidine 0.162mg 0.472mg Flax
Cholesterol mg 0mg Cereal
Trans Fat g g
Saturated Fat 0.26g 3.663g Cereal
Monounsaturated Fat 0.204g 7.527g Flax
Polyunsaturated fat 0.354g 28.73g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal 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
393
Cereal
63
Flax
Mineral Summary Score
212
Cereal
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
36%
Cereal
110%
Flax
Carbohydrates
87%
Cereal
29%
Flax
Fats
5%
Cereal
195%
Flax

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 8.8g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 765mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 3.403g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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. 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.