Cereal vs. Flax seeds — In-Depth Nutrition Comparison
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How are cereal and flax seeds different?
- Cereal is richer in vitamin B6, vitamin B1, iron, vitamin B2, and vitamin B3, while flax seeds are higher in copper, fiber, magnesium, phosphorus, and manganese.
- Cereal covers your daily need for vitamin B6, 424% more than flax seeds.
- Cereal contains 24 times more vitamin B2 than flax seeds. Cereal contains 3.87mg of vitamin B2, while flax seeds contain 0.161mg.
Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, flaxseed types were used in this article.
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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 MagnesiumMagnesium | +1963.2% |
| Contains more CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +674.3% |
| Contains more CopperCopper | +790.5% |
| Contains more PhosphorusPhosphorus | +733.8% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +214.2% |
| Contains more SeleniumSelenium | +303.2% |
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.
| Contains more Vitamin CVitamin C | +6316.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +282.5% |
| Contains more Vitamin B2Vitamin B2 | +2303.7% |
| Contains more Vitamin B3Vitamin B3 | +861.7% |
| Contains more Vitamin B6Vitamin B6 | +1165.5% |
| Contains more Vitamin EVitamin E | +287.5% |
| Contains more Vitamin B5Vitamin B5 | +335.8% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +200.7% |
| Contains more ProteinProtein | +201.8% |
| Contains more FatsFats | +3803.7% |
| Contains more WaterWater | +84.1% |
| Contains more OtherOther | +66.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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 | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +3589.7% |
| Contains more Poly. FatPolyunsaturated fat | +8015.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +747% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GlucoseGlucose | +48.1% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 5.986mg | 0.473mg | 424% |
| Vitamin B1 | 6.288mg | 1.644mg | 387% |
| Iron | 34.06mg | 5.73mg | 354% |
| Vitamin B2 | 3.87mg | 0.161mg | 285% |
| Polyunsaturated fat | 0.354g | 28.73g | 189% |
| Vitamin B3 | 29.62mg | 3.08mg | 166% |
| Copper | 0.137mg | 1.22mg | 120% |
| Fiber | 1.4g | 27.3g | 104% |
| Vitamin A | 814µg | 0µg | 90% |
| Magnesium | 19mg | 392mg | 89% |
| Phosphorus | 77mg | 642mg | 81% |
| Manganese | 0.79mg | 2.482mg | 74% |
| Fats | 1.08g | 42.16g | 63% |
| Vitamin C | 38.5mg | 0.6mg | 42% |
| Selenium | 6.3µg | 25.4µg | 35% |
| Sodium | 795mg | 30mg | 33% |
| Zinc | 7.6mg | 4.34mg | 30% |
| Calcium | 10mg | 255mg | 25% |
| Protein | 6.06g | 18.29g | 24% |
| Folate | 87µg | 22% | |
| Potassium | 105mg | 813mg | 21% |
| Carbs | 86.85g | 28.88g | 19% |
| Monounsaturated fat | 0.204g | 7.527g | 18% |
| Saturated fat | 0.26g | 3.663g | 15% |
| Vitamin B5 | 0.226mg | 0.985mg | 15% |
| Choline | 78.7mg | 14% | |
| Calories | 378kcal | 534kcal | 8% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Vitamin E | 0.08mg | 0.31mg | 2% |
| Net carbs | 85.45g | 1.58g | N/A |
| Sugar | 10.35g | 1.55g | N/A |
| Tryptophan | 0.066mg | 0.297mg | 0% |
| Threonine | 0.241mg | 0.766mg | 0% |
| Isoleucine | 0.26mg | 0.896mg | 0% |
| Leucine | 0.767mg | 1.235mg | 0% |
| Lysine | 0.113mg | 0.862mg | 0% |
| Methionine | 0.13mg | 0.37mg | 0% |
| Phenylalanine | 0.365mg | 0.957mg | 0% |
| Valine | 0.344mg | 1.072mg | 0% |
| Histidine | 0.162mg | 0.472mg | 0% |
| Fructose | 0.26g | 0g | 0% |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
371%
62%
Minerals Daily Need Coverage Score
183%
191%
Comparison summary
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 8.8g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 765mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal is lower in Saturated fat (difference - 3.403g)
Which food is lower in glycemic index?
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal is cheaper (difference - $3)
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.