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Pancake vs. Flax seeds — In-Depth Nutrition Comparison

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Summary of differences between pancake and flax seeds

  • The amount of copper, vitamin B1, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and potassium in flax seeds is higher than in pancake.
  • Flax seeds cover your daily need for copper, 130% more than pancake.

These are the specific foods used in this comparison Pancakes, plain, prepared from recipe and Seeds, flaxseed.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +2350%
Contains more CalciumCalcium +16.4%
Contains more PotassiumPotassium +515.9%
Contains more IronIron +218.3%
Contains more CopperCopper +2389.8%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +303.8%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1141%
Contains more SeleniumSelenium +70.5%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 +74.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin B1Vitamin B1 +717.9%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more FolateFolate +128.9%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +660.1%
Contains more ProteinProtein +185.8%
Contains more FatsFats +334.6%
Contains more OtherOther +37.4%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 -42.1%
Contains more Mono. FatMonounsaturated fat +204.2%
Contains more Poly. FatPolyunsaturated fat +546.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Flax seeds DV% diff.
Polyunsaturated fat 4.447g 28.73g 162%
Copper 0.049mg 1.22mg 130%
Vitamin B1 0.201mg 1.644mg 120%
Fiber 27.3g 109%
Manganese 0.2mg 2.482mg 99%
Magnesium 16mg 392mg 90%
Phosphorus 159mg 642mg 69%
Fats 9.7g 42.16g 50%
Iron 1.8mg 5.73mg 49%
Zinc 0.56mg 4.34mg 34%
Vitamin B6 0.046mg 0.473mg 33%
Protein 6.4g 18.29g 24%
Cholesterol 59mg 0mg 20%
Potassium 132mg 813mg 20%
Selenium 14.9µg 25.4µg 19%
Sodium 439mg 30mg 18%
Calories 227kcal 534kcal 15%
Choline 78.7mg 14%
Monounsaturated fat 2.474g 7.527g 13%
Folate 38µg 87µg 12%
Vitamin B5 0.405mg 0.985mg 12%
Vitamin B12 0.22µg 0µg 9%
Vitamin B2 0.281mg 0.161mg 9%
Vitamin B3 1.567mg 3.08mg 9%
Saturated fat 2.122g 3.663g 7%
Vitamin A 54µg 0µg 6%
Vitamin K 4.3µg 4%
Calcium 219mg 255mg 4%
Vitamin E 0.31mg 2%
Vitamin C 0.3mg 0.6mg 0%
Carbs 28.3g 28.88g 0%
Net carbs 28.3g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.08mg 0.297mg 0%
Threonine 0.237mg 0.766mg 0%
Isoleucine 0.297mg 0.896mg 0%
Leucine 0.513mg 1.235mg 0%
Lysine 0.321mg 0.862mg 0%
Methionine 0.147mg 0.37mg 0%
Phenylalanine 0.319mg 0.957mg 0%
Valine 0.335mg 1.072mg 0%
Histidine 0.152mg 0.472mg 0%
Omega-3 - DHA 0.005g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake 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
20%
Pancake
62%
Flax seeds
Minerals Daily Need Coverage Score
42%
Pancake
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Pancake
Pancake is lower in Saturated fat (difference - 1.541g)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 66)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 409mg)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.