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Pasta vs. Flax — In-Depth Nutrition Comparison

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The main differences between Pasta and Flax

  • Pasta contains less Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, Calcium, and Potassium than Flax.
  • Daily need coverage for Copper from Flax is 125% higher.

Food types used in this article are Pasta, fresh-refrigerated, plain, cooked and Seeds, flaxseed.

Infographic

Pasta vs Flax 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.
Pasta
1
:
9
Flax
Contains less Sodium -80%
Contains more Calcium +4150%
Contains more Iron +402.6%
Contains more Magnesium +2077.8%
Contains more Phosphorus +919%
Contains more Potassium +3287.5%
Contains more Zinc +675%
Contains more Copper +1211.8%
Contains more Manganese +1008%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains less Sodium -80%
Contains more Calcium +4150%
Contains more Iron +402.6%
Contains more Magnesium +2077.8%
Contains more Phosphorus +919%
Contains more Potassium +3287.5%
Contains more Zinc +675%
Contains more Copper +1211.8%
Contains more Manganese +1008%

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.
Pasta
2
:
10
Flax
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +686.6%
Contains more Vitamin B3 +210.5%
Contains more Vitamin B5 +438.3%
Contains more Vitamin B6 +1291.2%
Contains more Folate +35.9%
Equal in Vitamin B2 - 0.161
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +686.6%
Contains more Vitamin B3 +210.5%
Contains more Vitamin B5 +438.3%
Contains more Vitamin B6 +1291.2%
Contains more Folate +35.9%
Equal in Vitamin B2 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
1
:
4
Flax
Contains more Water +885.1%
Contains more Protein +255.1%
Contains more Fats +3915.2%
Contains more Carbs +15.8%
Contains more Other +1096.8%
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +885.1%
Contains more Protein +255.1%
Contains more Fats +3915.2%
Contains more Carbs +15.8%
Contains more Other +1096.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
1
:
2
Flax
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +5970.2%
Contains more Polyunsaturated fat +6597%
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -95.9%
Contains more Monounsaturated Fat +5970.2%
Contains more Polyunsaturated fat +6597%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Flax Opinion
Net carbs 24.93g 1.58g Pasta
Protein 5.15g 18.29g Flax
Fats 1.05g 42.16g Flax
Carbs 24.93g 28.88g Flax
Calories 131kcal 534kcal Flax
Sugar 1.55g Pasta
Fiber 27.3g Flax
Calcium 6mg 255mg Flax
Iron 1.14mg 5.73mg Flax
Magnesium 18mg 392mg Flax
Phosphorus 63mg 642mg Flax
Potassium 24mg 813mg Flax
Sodium 6mg 30mg Pasta
Zinc 0.56mg 4.34mg Flax
Copper 0.093mg 1.22mg Flax
Manganese 0.224mg 2.482mg Flax
Selenium 25.4µg Flax
Vitamin A 20IU 0IU Pasta
Vitamin A RAE 6µg 0µg Pasta
Vitamin E 0.31mg Flax
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.209mg 1.644mg Flax
Vitamin B2 0.15mg 0.161mg Flax
Vitamin B3 0.992mg 3.08mg Flax
Vitamin B5 0.183mg 0.985mg Flax
Vitamin B6 0.034mg 0.473mg Flax
Folate 64µg 87µg Flax
Vitamin B12 0.14µg 0µg Pasta
Vitamin K 4.3µg Flax
Tryptophan 0.065mg 0.297mg Flax
Threonine 0.134mg 0.766mg Flax
Isoleucine 0.197mg 0.896mg Flax
Leucine 0.348mg 1.235mg Flax
Lysine 0.097mg 0.862mg Flax
Methionine 0.079mg 0.37mg Flax
Phenylalanine 0.247mg 0.957mg Flax
Valine 0.217mg 1.072mg Flax
Histidine 0.103mg 0.472mg Flax
Cholesterol 33mg 0mg Flax
Saturated Fat 0.15g 3.663g Pasta
Monounsaturated Fat 0.124g 7.527g Flax
Polyunsaturated fat 0.429g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Pasta
63%
Flax
Minerals Daily Need Coverage Score
16%
Pasta
191%
Flax

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 3.513g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 49)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 33mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($3)

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.