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Saffron vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between saffron and flax seeds?

  • Saffron is higher in manganese, vitamin C, iron, and vitamin B6, yet flax seeds are higher in vitamin B1, copper, fiber, phosphorus, selenium, and magnesium.
  • Saffron's daily need coverage for manganese is 1127% more.
  • Saffron has 135 times more vitamin C than flax seeds. While saffron has 80.8mg of vitamin C, flax seeds have only 0.6mg.

We used Spices, saffron and Seeds, flaxseed types in this article.

Infographic

Saffron 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 PotassiumPotassium +112.1%
Contains more IronIron +93.7%
Contains more ManganeseManganese +1044.6%
Contains more MagnesiumMagnesium +48.5%
Contains more CalciumCalcium +129.7%
Contains more CopperCopper +272%
Contains more ZincZinc +298.2%
Contains more PhosphorusPhosphorus +154.8%
Contains less SodiumSodium -79.7%
Contains more SeleniumSelenium +353.6%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 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 CVitamin C +13366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B6Vitamin B6 +113.5%
Contains more Vitamin B1Vitamin B1 +1329.6%
Contains more Vitamin B3Vitamin B3 +111%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 CarbsCarbs +126.4%
Contains more WaterWater +71%
Contains more OtherOther +46.9%
Contains more ProteinProtein +60%
Contains more FatsFats +620.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -56.7%
Contains more Mono. FatMonounsaturated fat +1654.5%
Contains more Poly. FatPolyunsaturated fat +1289.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Flax seeds DV% diff.
Manganese 28.408mg 2.482mg 1127%
Polyunsaturated fat 2.067g 28.73g 178%
Vitamin B1 0.115mg 1.644mg 127%
Copper 0.328mg 1.22mg 99%
Fiber 3.9g 27.3g 94%
Vitamin C 80.8mg 0.6mg 89%
Iron 11.1mg 5.73mg 67%
Fats 5.85g 42.16g 56%
Phosphorus 252mg 642mg 56%
Vitamin B6 1.01mg 0.473mg 41%
Selenium 5.6µg 25.4µg 36%
Magnesium 264mg 392mg 30%
Zinc 1.09mg 4.34mg 30%
Potassium 1724mg 813mg 27%
Vitamin B5 0.985mg 20%
Monounsaturated fat 0.429g 7.527g 18%
Calcium 111mg 255mg 14%
Protein 11.43g 18.29g 14%
Choline 78.7mg 14%
Carbs 65.37g 28.88g 12%
Calories 310kcal 534kcal 11%
Vitamin B3 1.46mg 3.08mg 10%
Saturated fat 1.586g 3.663g 9%
Vitamin B2 0.267mg 0.161mg 8%
Sodium 148mg 30mg 5%
Vitamin K 4.3µg 4%
Vitamin A 27µg 0µg 3%
Vitamin E 0.31mg 2%
Folate 93µg 87µg 2%
Net carbs 61.47g 1.58g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-3 - DPA 0.006g 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
Saffron 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
54%
Saffron
62%
Flax seeds
Minerals Daily Need Coverage Score
479%
Saffron
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Saffron
Saffron is lower in Saturated fat (difference - 2.077g)
Which food is lower in glycemic index?
Saffron
Saffron is lower in glycemic index (difference - 70)
Which food is cheaper?
Saffron
Saffron is cheaper (difference - $0.8)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 118mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.