Fenugreek vs. Flax seeds — In-Depth Nutrition Comparison
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How are fenugreek and flax seeds different?
- Fenugreek is higher in iron and vitamin B2; however, flax seeds are richer in vitamin B1, manganese, phosphorus, magnesium, selenium, zinc, and copper.
- Daily need coverage for iron for fenugreek is 348% higher.
- Fenugreek contains 2 times more vitamin B2 than flax seeds. While fenugreek contains 0.366mg of vitamin B2, flax seeds contain only 0.161mg.
- Fenugreek has less saturated fat.
Spices, fenugreek seed and Seeds, flaxseed are the varieties used in this article.
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 IronIron | +485.2% |
| Contains more MagnesiumMagnesium | +105.2% |
| Contains more CalciumCalcium | +44.9% |
| Contains more ZincZinc | +73.6% |
| Contains more PhosphorusPhosphorus | +116.9% |
| Contains less SodiumSodium | -55.2% |
| Contains more ManganeseManganese | +102.1% |
| 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 | +400% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +127.3% |
| Contains more Vitamin B6Vitamin B6 | +26.8% |
| Contains more Vitamin B1Vitamin B1 | +410.6% |
| Contains more Vitamin B3Vitamin B3 | +87.8% |
| Contains more FolateFolate | +52.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 33.53mg | 5.73mg | 348% |
| Polyunsaturated fat | 28.73g | 192% | |
| Vitamin B1 | 0.322mg | 1.644mg | 110% |
| Fats | 6.41g | 42.16g | 55% |
| Manganese | 1.228mg | 2.482mg | 55% |
| Phosphorus | 296mg | 642mg | 49% |
| Magnesium | 191mg | 392mg | 48% |
| Selenium | 6.3µg | 25.4µg | 35% |
| Vitamin B5 | 0.985mg | 20% | |
| Monounsaturated fat | 7.527g | 19% | |
| Zinc | 2.5mg | 4.34mg | 17% |
| Vitamin B2 | 0.366mg | 0.161mg | 16% |
| Choline | 78.7mg | 14% | |
| Copper | 1.11mg | 1.22mg | 12% |
| Calories | 323kcal | 534kcal | 11% |
| Fiber | 24.6g | 27.3g | 11% |
| Saturated fat | 1.46g | 3.663g | 10% |
| Carbs | 58.35g | 28.88g | 10% |
| Vitamin B6 | 0.6mg | 0.473mg | 10% |
| Protein | 23g | 18.29g | 9% |
| Vitamin B3 | 1.64mg | 3.08mg | 9% |
| Folate | 57µg | 87µg | 8% |
| Calcium | 176mg | 255mg | 8% |
| Vitamin K | 4.3µg | 4% | |
| Vitamin C | 3mg | 0.6mg | 3% |
| Sodium | 67mg | 30mg | 2% |
| Vitamin E | 0.31mg | 2% | |
| Potassium | 770mg | 813mg | 1% |
| Net carbs | 33.75g | 1.58g | N/A |
| Sugar | 1.55g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.391mg | 0.297mg | 0% |
| Threonine | 0.898mg | 0.766mg | 0% |
| Isoleucine | 1.241mg | 0.896mg | 0% |
| Leucine | 1.757mg | 1.235mg | 0% |
| Lysine | 1.684mg | 0.862mg | 0% |
| Methionine | 0.338mg | 0.37mg | 0% |
| Phenylalanine | 1.089mg | 0.957mg | 0% |
| Valine | 1.102mg | 1.072mg | 0% |
| Histidine | 0.668mg | 0.472mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23 g
Fats:
6.41 g
Carbs:
58.35 g
Water:
8.84 g
Other:
3.4 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more ProteinProtein | +25.8% |
| Contains more CarbsCarbs | +102% |
| Contains more WaterWater | +27% |
| Contains more FatsFats | +557.7% |
~equal in
Other
~3.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.46 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 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 | -60.1% |
