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  6. Pasta vs. Flax seeds

Pasta vs. Flax seeds — In-Depth Nutrition Comparison

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The main differences between pasta and flax seeds

  • Pasta contains less copper, vitamin B1, manganese, magnesium, phosphorus, fats, iron, zinc, vitamin B6, and protein than flax seeds.
  • Daily need coverage for copper for flax seeds is 125% higher.

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

Infographic

Pasta vs Flax seeds infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Pasta
Pasta
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
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 -80%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +4150%
Contains more PotassiumPotassium +3287.5%
Contains more IronIron +402.6%
Contains more CopperCopper +1211.8%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +919%
Contains more ManganeseManganese +1008%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Pasta
Pasta
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 2% 0% 52% 35% 19% 11% 7.8% 18% 0% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +686.6%
Contains more Vitamin B3Vitamin B3 +210.5%
Contains more Vitamin B5Vitamin B5 +438.3%
Contains more Vitamin B6Vitamin B6 +1291.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +35.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg

All nutrients comparison - raw data values

Nutrient Pasta Flax seeds DV% diff.
Polyunsaturated fat 0.429g 28.73g 189%
Copper 0.093mg 1.22mg 125%
Vitamin B1 0.209mg 1.644mg 120%
Fiber 27.3g 109%
Manganese 0.224mg 2.482mg 98%
Magnesium 18mg 392mg 89%
Phosphorus 63mg 642mg 83%
Fats 1.05g 42.16g 63%
Iron 1.14mg 5.73mg 57%
Selenium 25.4µg 46%
Zinc 0.56mg 4.34mg 34%
Vitamin B6 0.034mg 0.473mg 34%
Protein 5.15g 18.29g 26%
Calcium 6mg 255mg 25%
Potassium 24mg 813mg 23%
Calories 131kcal 534kcal 20%
Monounsaturated fat 0.124g 7.527g 19%
Vitamin B5 0.183mg 0.985mg 16%
Saturated fat 0.15g 3.663g 16%
Choline 78.7mg 14%
Vitamin B3 0.992mg 3.08mg 13%
Cholesterol 33mg 0mg 11%
Vitamin B12 0.14µg 0µg 6%
Folate 64µg 87µg 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin C 0mg 0.6mg 1%
Carbs 24.93g 28.88g 1%
Sodium 6mg 30mg 1%
Vitamin A 6µg 0µg 1%
Vitamin B2 0.15mg 0.161mg 1%
Protein per 100 calories 3.9g 3.4g N/A
Calories per 10 g protein 254kcal 292kcal N/A
Weight per 100 calories 76g 19g N/A
Unsaturated / Saturated Fat ratio 3.7 9.9 N/A
Net carbs 24.93g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.065mg 0.297mg 0%
Threonine 0.134mg 0.766mg 0%
Isoleucine 0.197mg 0.896mg 0%
Leucine 0.348mg 1.235mg 0%
Lysine 0.097mg 0.862mg 0%
Methionine 0.079mg 0.37mg 0%
Phenylalanine 0.247mg 0.957mg 0%
Valine 0.217mg 1.072mg 0%
Histidine 0.103mg 0.472mg 0%
Omega-6 (Eicosadienoic acid) 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
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 WaterWater +885.1%
Contains more ProteinProtein +255.1%
Contains more FatsFats +3915.2%
Contains more CarbsCarbs +15.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 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 -95.9%
Contains more Mono. FatMonounsaturated fat +5970.2%
Contains more Poly. FatPolyunsaturated fat +6597%

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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 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.