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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
3
Flax
Contains more Calcium +147.5%
Contains more Iron +34.7%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Magnesium +17%
Contains more Potassium +99.8%
Contains more Copper +32%
Equal in Zinc - 4.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains more Calcium +147.5%
Contains more Iron +34.7%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Magnesium +17%
Contains more Potassium +99.8%
Contains more Copper +32%
Equal in Zinc - 4.34

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
6
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g 0g Flax
Sugar g 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
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.31mg Seed
Vitamin D IU 0IU Flax
Vitamin D µg 0µg Flax
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 mg 0.985mg Flax
Vitamin B6 mg 0.473mg Flax
Folate 49µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0.14g g Flax
Saturated Fat 3.33g 3.663g Seed
Monounsaturated Fat 2.309g 7.527g Flax
Polyunsaturated fat 23.665g 28.73g Flax

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
63
Flax
Mineral Summary Score
195
Seed
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
110%
Flax
Carbohydrates
42%
Seed
29%
Flax
Fats
142%
Seed
195%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.