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Quinoa vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between quinoa and flax seeds?

  • Flax seeds are richer than quinoa in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for vitamin B1 is 128% more.

We used Quinoa, cooked and Seeds, flaxseed types in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 -76.7%
Contains more MagnesiumMagnesium +512.5%
Contains more CalciumCalcium +1400%
Contains more PotassiumPotassium +372.7%
Contains more IronIron +284.6%
Contains more CopperCopper +535.4%
Contains more ZincZinc +298.2%
Contains more PhosphorusPhosphorus +322.4%
Contains more ManganeseManganese +293.3%
Contains more SeleniumSelenium +807.1%

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.
Quinoa
Quinoa
1
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +103.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1436.4%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +647.6%
Contains more Vitamin B6Vitamin B6 +284.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +107.1%
Contains more CholineCholine +242.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Flax seeds DV% diff.
Polyunsaturated fat 1.078g 28.73g 184%
Vitamin B1 0.107mg 1.644mg 128%
Copper 0.192mg 1.22mg 114%
Fiber 2.8g 27.3g 98%
Manganese 0.631mg 2.482mg 80%
Magnesium 64mg 392mg 78%
Phosphorus 152mg 642mg 70%
Fats 1.92g 42.16g 62%
Iron 1.49mg 5.73mg 53%
Selenium 2.8µg 25.4µg 41%
Zinc 1.09mg 4.34mg 30%
Protein 4.4g 18.29g 28%
Vitamin B6 0.123mg 0.473mg 27%
Calcium 17mg 255mg 24%
Calories 120kcal 534kcal 21%
Vitamin B5 0.985mg 20%
Potassium 172mg 813mg 19%
Monounsaturated fat 0.528g 7.527g 17%
Vitamin B3 0.412mg 3.08mg 17%
Saturated fat 0.231g 3.663g 16%
Folate 42µg 87µg 11%
Choline 23mg 78.7mg 10%
Starch 17.63g 7%
Vitamin K 0µg 4.3µg 4%
Vitamin B2 0.11mg 0.161mg 4%
Carbs 21.3g 28.88g 3%
Vitamin E 0.63mg 0.31mg 2%
Sodium 7mg 30mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 18.5g 1.58g N/A
Sugar 0.87g 1.55g N/A
Tryptophan 0.052mg 0.297mg 0%
Threonine 0.131mg 0.766mg 0%
Isoleucine 0.157mg 0.896mg 0%
Leucine 0.261mg 1.235mg 0%
Lysine 0.239mg 0.862mg 0%
Methionine 0.096mg 0.37mg 0%
Phenylalanine 0.185mg 0.957mg 0%
Valine 0.185mg 1.072mg 0%
Histidine 0.127mg 0.472mg 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +928.9%
Contains more ProteinProtein +315.7%
Contains more FatsFats +2095.8%
Contains more CarbsCarbs +35.6%
Contains more OtherOther +381.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -93.7%
Contains more Mono. FatMonounsaturated fat +1325.6%
Contains more Poly. FatPolyunsaturated fat +2565.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 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 StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.