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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.

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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 Iron +34.7%
Contains more Calcium +147.5%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Potassium +99.8%
Contains more Magnesium +17%
Contains more Copper +32%
Equal in Zinc - 4.34
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Iron +34.7%
Contains more Calcium +147.5%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Potassium +99.8%
Contains more Magnesium +17%
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 C +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.3%
Contains more Vitamin B3 +186.7%
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Equal in Vitamin B2 - 0.161
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.3%
Contains more Vitamin B3 +186.7%
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Equal in Vitamin B2 - 0.161

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Seed Flax Opinion
Calories 486 534 Flax
Protein 16.54 18.29 Flax
Fats 30.74 42.16 Flax
Vitamin C 1.6 0.6 Seed
Carbs 42.12 28.88 Seed
Cholesterol 0 0
Vitamin D 0 Flax
Iron 7.72 5.73 Seed
Calcium 631 255 Seed
Potassium 407 813 Flax
Magnesium 335 392 Flax
Sugar 1.55 Seed
Fiber 34.4 27.3 Seed
Copper 0.924 1.22 Flax
Zinc 4.58 4.34 Seed
Starch
Phosphorus 860 642 Seed
Sodium 16 30 Seed
Vitamin A 54 0 Seed
Vitamin E 0.5 0.31 Seed
Vitamin D 0 Flax
Vitamin B1 0.62 1.644 Flax
Vitamin B2 0.17 0.161 Seed
Vitamin B3 8.83 3.08 Seed
Vitamin B5 0.985 Flax
Vitamin B6 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 49 87 Flax
Trans Fat 0.14 Flax
Saturated Fat 3.33 3.663 Seed
Monounsaturated Fat 2.309 7.527 Flax
Polyunsaturated fat 23.665 28.73 Flax
Tryptophan 0.436 0.297 Seed
Threonine 0.709 0.766 Flax
Isoleucine 0.801 0.896 Flax
Leucine 1.371 1.235 Seed
Lysine 0.97 0.862 Seed
Methionine 0.588 0.37 Seed
Phenylalanine 1.016 0.957 Seed
Valine 0.95 1.072 Flax
Histidine 0.531 0.472 Seed
Fructose 0 Flax

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.