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Malt vs. Flax seeds — In-Depth Nutrition Comparison

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How are malt and flax seeds different?

  • Flax seeds are higher than malt in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily need for vitamin B1, 133% more than malt.

Beverages, Malted drink mix, chocolate, powder, prepared with whole milk and Seeds, flaxseed types were used in this article.

Infographic

Malt vs Flax seeds 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.
Malt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
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 more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +160.2%
Contains more PotassiumPotassium +372.7%
Contains more IronIron +2628.6%
Contains more CopperCopper +3197.3%
Contains more ZincZinc +958.5%
Contains more PhosphorusPhosphorus +605.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +3002.5%
Contains more SeleniumSelenium +370.4%

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.
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
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 AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +2944.4%
Contains more Vitamin B3Vitamin B3 +1089.2%
Contains more Vitamin B5Vitamin B5 +178.2%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +866.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Malt
1
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 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 +1068.7%
Contains more ProteinProtein +442.7%
Contains more FatsFats +1181.5%
Contains more CarbsCarbs +157.9%
Contains more OtherOther +363.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 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 -48.6%
Contains more Mono. FatMonounsaturated fat +810.2%
Contains more Poly. FatPolyunsaturated fat +13712.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Malt Flax seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Malt Flax seeds DV% diff.
Polyunsaturated fat 0.208g 28.73g 190%
Vitamin B1 0.054mg 1.644mg 133%
Copper 0.037mg 1.22mg 131%
Fiber 0.5g 27.3g 107%
Manganese 0.08mg 2.482mg 104%
Magnesium 15mg 392mg 90%
Phosphorus 91mg 642mg 79%
Iron 0.21mg 5.73mg 69%
Fats 3.29g 42.16g 60%
Zinc 0.41mg 4.34mg 36%
Selenium 5.4µg 25.4µg 36%
Vitamin B6 0.046mg 0.473mg 33%
Protein 3.37g 18.29g 30%
Calories 85kcal 534kcal 22%
Folate 9µg 87µg 20%
Potassium 172mg 813mg 19%
Vitamin B3 0.259mg 3.08mg 18%
Vitamin B12 0.42µg 0µg 18%
Monounsaturated fat 0.827g 7.527g 17%
Calcium 98mg 255mg 16%
Choline 78.7mg 14%
Vitamin B5 0.354mg 0.985mg 13%
Saturated fat 1.883g 3.663g 8%
Carbs 11.2g 28.88g 6%
Vitamin K 0.3µg 4.3µg 3%
Vitamin A 26µg 0µg 3%
Cholesterol 10mg 0mg 3%
Vitamin B2 0.184mg 0.161mg 2%
Vitamin E 0.06mg 0.31mg 2%
Sodium 60mg 30mg 1%
Vitamin C 0.1mg 0.6mg 1%
Caffeine 3mg 0mg 1%
Net carbs 10.7g 1.58g N/A
Sugar 6.68g 1.55g N/A
Tryptophan 0.074mg 0.297mg 0%
Threonine 0.143mg 0.766mg 0%
Isoleucine 0.165mg 0.896mg 0%
Leucine 0.268mg 1.235mg 0%
Lysine 0.142mg 0.862mg 0%
Methionine 0.074mg 0.37mg 0%
Phenylalanine 0.15mg 0.957mg 0%
Valine 0.193mg 1.072mg 0%
Histidine 0.077mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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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
13%
Malt
62%
Flax seeds
Minerals Daily Need Coverage Score
17%
Malt
191%
Flax seeds

Comparison summary

Which food is lower in Saturated fat?
Malt
Malt is lower in Saturated fat (difference - 1.78g)
Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 59)
Which food is cheaper?
Malt
Malt is cheaper (difference - $2)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 5.13g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.