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  6. Seed vs. Flax

Seed vs. Flax — In-Depth Nutrition Comparison

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What are the main differences between Seed and Flax?

  • Seed is richer in Selenium, Calcium, Vitamin B3, Phosphorus, Fiber, and Iron, yet Flax is richer in Vitamin B1, Copper, Magnesium, and Potassium.
  • Flax's daily need coverage for Vitamin B1 is 85% higher.
  • Seed has 3 times more Vitamin B3 than Flax. Seed has 8.83mg of Vitamin B3, while Flax has 3.08mg.

We used Seeds, chia seeds, dried and Seeds, flaxseed types in this comparison.

Infographic

Seed vs Flax 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.
Seed
Seed
7
:
3
Flax
Flax
Contains more Calcium +147.5%
Contains more Iron +34.7%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Selenium +117.3%
Contains more Magnesium +17%
Contains more Potassium +99.8%
Contains more Copper +32%
Equal in Zinc - 4.34
Equal in Manganese - 2.482
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Calcium +147.5%
Contains more Iron +34.7%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Selenium +117.3%
Contains more Magnesium +17%
Contains more Potassium +99.8%
Contains more Copper +32%
Equal in Zinc - 4.34
Equal in Manganese - 2.482

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.
Seed
Seed
5
:
6
Flax
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +61.3%
Contains more Vitamin C +166.7%
Contains more Vitamin B3 +186.7%
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Equal in Vitamin B2 - 0.161
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Flax
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 E +61.3%
Contains more Vitamin C +166.7%
Contains more Vitamin B3 +186.7%
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Equal in Vitamin B2 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
Seed
2
:
3
Flax
Flax
Contains more Carbs +45.8%
Contains more Other +29.4%
Contains more Protein +10.6%
Contains more Fats +37.2%
Contains more Water +20%
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Flax
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 Carbs +45.8%
Contains more Other +29.4%
Contains more Protein +10.6%
Contains more Fats +37.2%
Contains more Water +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seed
Seed
1
:
2
Flax
Flax
Contains more Monounsaturated Fat +226%
Contains more Polyunsaturated fat +21.4%
Equal in Saturated Fat - 3.663
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains more Monounsaturated Fat +226%
Contains more Polyunsaturated fat +21.4%
Equal in Saturated Fat - 3.663

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seed Flax Opinion
Net carbs 7.72g 1.58g Seed
Protein 16.54g 18.29g Flax
Fats 30.74g 42.16g Flax
Carbs 42.12g 28.88g Seed
Calories 486kcal 534kcal Flax
Sugar 1.55g Seed
Fiber 34.4g 27.3g Seed
Calcium 631mg 255mg Seed
Iron 7.72mg 5.73mg Seed
Magnesium 335mg 392mg Flax
Phosphorus 860mg 642mg Seed
Potassium 407mg 813mg Flax
Sodium 16mg 30mg Seed
Zinc 4.58mg 4.34mg Seed
Copper 0.924mg 1.22mg Flax
Manganese 2.723mg 2.482mg Seed
Selenium 55.2µg 25.4µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.31mg Seed
Vitamin C 1.6mg 0.6mg Seed
Vitamin B1 0.62mg 1.644mg Flax
Vitamin B2 0.17mg 0.161mg Seed
Vitamin B3 8.83mg 3.08mg Seed
Vitamin B5 0.985mg Flax
Vitamin B6 0.473mg Flax
Folate 49µg 87µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.436mg 0.297mg Seed
Threonine 0.709mg 0.766mg Flax
Isoleucine 0.801mg 0.896mg Flax
Leucine 1.371mg 1.235mg Seed
Lysine 0.97mg 0.862mg Seed
Methionine 0.588mg 0.37mg Seed
Phenylalanine 1.016mg 0.957mg Seed
Valine 0.95mg 1.072mg Flax
Histidine 0.531mg 0.472mg Seed
Trans Fat 0.14g Flax
Saturated Fat 3.33g 3.663g Seed
Monounsaturated Fat 2.309g 7.527g Flax
Polyunsaturated fat 23.665g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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
35%
Seed
63%
Flax
Minerals Daily Need Coverage Score
221%
Seed
191%
Flax

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.333g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.