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Corn raw vs Flax - In-Depth Nutrition Comparison

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What are the differences between Corn raw and Flax?

  • Flax is richer than Corn raw in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax's 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Flax
Contains less Sodium -50%
Contains more Calcium +12650%
Contains more Iron +1001.9%
Contains more Magnesium +959.5%
Contains more Phosphorus +621.3%
Contains more Potassium +201.1%
Contains more Zinc +843.5%
Contains more Copper +2159.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -50%
Contains more Calcium +12650%
Contains more Iron +1001.9%
Contains more Magnesium +959.5%
Contains more Phosphorus +621.3%
Contains more Potassium +201.1%
Contains more Zinc +843.5%
Contains more Copper +2159.3%

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
:
8
Flax
Contains more Vitamin A +∞%
Contains more Vitamin C +1033.3%
Contains more Vitamin E +342.9%
Contains more Vitamin B1 +960.6%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +74%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B6 +408.6%
Contains more Folate +107.1%
Contains more Vitamin K +1333.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 +1033.3%
Contains more Vitamin E +342.9%
Contains more Vitamin B1 +960.6%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +74%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B6 +408.6%
Contains more Folate +107.1%
Contains more Vitamin K +1333.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Flax
Contains more Water +992.7%
Contains more Protein +459.3%
Contains more Fats +3023%
Contains more Carbs +54.4%
Contains more Other +488.9%
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 Water +992.7%
Contains more Protein +459.3%
Contains more Fats +3023%
Contains more Carbs +54.4%
Contains more Other +488.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Flax
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +5799.4%
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -91.1%
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +5799.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Flax
Contains more Starch +∞%
Contains more Glucose +757.5%
Contains more Fructose +∞%
Contains more Sucrose +29.2%
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 Starch +∞%
Contains more Glucose +757.5%
Contains more Fructose +∞%
Contains more Sucrose +29.2%

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.
Corn raw Flax
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 Opinion
Net carbs 16.7g 1.58g Corn raw
Protein 3.27g 18.29g Flax
Fats 1.35g 42.16g Flax
Carbs 18.7g 28.88g Flax
Calories 86kcal 534kcal Flax
Starch 5.7g Corn raw
Fructose 1.94g 0g Corn raw
Sugar 6.26g 1.55g Flax
Fiber 2g 27.3g Flax
Calcium 2mg 255mg Flax
Iron 0.52mg 5.73mg Flax
Magnesium 37mg 392mg Flax
Phosphorus 89mg 642mg Flax
Potassium 270mg 813mg Flax
Sodium 15mg 30mg Corn raw
Zinc 0.46mg 4.34mg Flax
Copper 0.054mg 1.22mg Flax
Vitamin A 187IU 0IU Corn raw
Vitamin A RAE 9µg 0µg Corn raw
Vitamin E 0.07mg 0.31mg Flax
Vitamin C 6.8mg 0.6mg Corn raw
Vitamin B1 0.155mg 1.644mg Flax
Vitamin B2 0.055mg 0.161mg Flax
Vitamin B3 1.77mg 3.08mg Flax
Vitamin B5 0.717mg 0.985mg Flax
Vitamin B6 0.093mg 0.473mg Flax
Folate 42µg 87µg Flax
Vitamin K 0.3µg 4.3µg Flax
Tryptophan 0.023mg 0.297mg Flax
Threonine 0.129mg 0.766mg Flax
Isoleucine 0.129mg 0.896mg Flax
Leucine 0.348mg 1.235mg Flax
Lysine 0.137mg 0.862mg Flax
Methionine 0.067mg 0.37mg Flax
Phenylalanine 0.15mg 0.957mg Flax
Valine 0.185mg 1.072mg Flax
Histidine 0.089mg 0.472mg Flax
Saturated Fat 0.325g 3.663g Corn raw
Monounsaturated Fat 0.432g 7.527g Flax
Polyunsaturated fat 0.487g 28.73g Flax
Omega-6 - Eicosadienoic acid 0g 0.007g Flax
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
18%
Corn raw
63%
Flax
Minerals Daily Need Coverage Score
18%
Corn raw
181%
Flax

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.71g)
Which food is richer in vitamins?
Flax
Flax 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

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/nutrients
  2. 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.