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  6. Corn raw vs. Flax seeds

Corn raw vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between corn raw and flax seeds?

  • Flax seeds are richer than corn raw in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for copper is 130% more.

We used Corn, sweet, yellow, raw and Seeds, flaxseed types in this article.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +959.5%
Contains more CalciumCalcium +12650%
Contains more PotassiumPotassium +201.1%
Contains more IronIron +1001.9%
Contains more CopperCopper +2159.3%
Contains more ZincZinc +843.5%
Contains more PhosphorusPhosphorus +621.3%
Contains more ManganeseManganese +1422.7%
Contains more SeleniumSelenium +4133.3%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
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 CVitamin C +1033.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin B1Vitamin B1 +960.6%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +74%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin B6Vitamin B6 +408.6%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +107.1%
Contains more CholineCholine +242.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 WaterWater +992.7%
Contains more ProteinProtein +459.3%
Contains more FatsFats +3023%
Contains more CarbsCarbs +54.4%
Contains more OtherOther +488.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -91.1%
Contains more Mono. FatMonounsaturated fat +1642.4%
Contains more Poly. FatPolyunsaturated fat +5799.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
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 StarchStarch +∞%
Contains more GlucoseGlucose +757.5%
Contains more FructoseFructose +∞%
Contains more SucroseSucrose +29.2%
~equal in Lactose ~0g
~equal in Maltose ~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.
Corn raw Flax seeds
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn raw Flax seeds DV% diff.
Polyunsaturated fat 0.487g 28.73g 188%
Copper 0.054mg 1.22mg 130%
Vitamin B1 0.155mg 1.644mg 124%
Manganese 0.163mg 2.482mg 101%
Fiber 2g 27.3g 101%
Magnesium 37mg 392mg 85%
Phosphorus 89mg 642mg 79%
Iron 0.52mg 5.73mg 65%
Fats 1.35g 42.16g 63%
Selenium 0.6µg 25.4µg 45%
Zinc 0.46mg 4.34mg 35%
Protein 3.27g 18.29g 30%
Vitamin B6 0.093mg 0.473mg 29%
Calcium 2mg 255mg 25%
Calories 86kcal 534kcal 22%
Monounsaturated fat 0.432g 7.527g 18%
Potassium 270mg 813mg 16%
Saturated fat 0.325g 3.663g 15%
Folate 42µg 87µg 11%
Choline 23mg 78.7mg 10%
Vitamin B3 1.77mg 3.08mg 8%
Vitamin B2 0.055mg 0.161mg 8%
Vitamin C 6.8mg 0.6mg 7%
Vitamin B5 0.717mg 0.985mg 5%
Vitamin K 0.3µg 4.3µg 3%
Carbs 18.7g 28.88g 3%
Vitamin E 0.07mg 0.31mg 2%
Fructose 1.94g 0g 2%
Starch 5.7g 2%
Sodium 15mg 30mg 1%
Vitamin A 9µg 0µg 1%
Net carbs 16.7g 1.58g N/A
Sugar 6.26g 1.55g N/A
Tryptophan 0.023mg 0.297mg 0%
Threonine 0.129mg 0.766mg 0%
Isoleucine 0.129mg 0.896mg 0%
Leucine 0.348mg 1.235mg 0%
Lysine 0.137mg 0.862mg 0%
Methionine 0.067mg 0.37mg 0%
Phenylalanine 0.15mg 0.957mg 0%
Valine 0.185mg 1.072mg 0%
Histidine 0.089mg 0.472mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
62%
Flax seeds
Minerals Daily Need Coverage Score
17%
Corn raw
191%
Flax seeds

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 4.71g)
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 3.338g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.8)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.