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Flax vs Bread - In-Depth Nutrition Comparison

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A recap on differences between Flax and Bread

  • Bread has less Copper, Vitamin B1, Fiber, Magnesium, Phosphorus, Manganese, Zinc, Vitamin B6, and Iron.
  • Flax covers your daily Copper needs 114% more than Bread.
  • Bread contains 7 times less Magnesium than Flax. Flax contains 392mg of Magnesium, while Bread contains 59mg.
  • Flax has less Sodium.

Food varieties used in this article are Seeds, flaxseed and Bread, wheat, toasted.

Infographic

Flax vs Bread 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
Flax
8
:
0
Bread
Contains more Calcium +54.5%
Contains more Iron +40.1%
Contains more Magnesium +564.4%
Contains more Phosphorus +241.5%
Contains more Potassium +264.6%
Contains less Sodium -95%
Contains more Zinc +195.2%
Contains more Copper +516.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Calcium +54.5%
Contains more Iron +40.1%
Contains more Magnesium +564.4%
Contains more Phosphorus +241.5%
Contains more Potassium +264.6%
Contains less Sodium -95%
Contains more Zinc +195.2%
Contains more Copper +516.2%

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
Flax
6
:
3
Bread
Contains more Vitamin E +29.2%
Contains more Vitamin C +200%
Contains more Vitamin B1 +274.5%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +209.2%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +102.9%
Contains more Vitamin K +32.6%
Equal in Folate - 86
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin E +29.2%
Contains more Vitamin C +200%
Contains more Vitamin B1 +274.5%
Contains more Vitamin B5 +116%
Contains more Vitamin B6 +209.2%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +102.9%
Contains more Vitamin K +32.6%
Equal in Folate - 86

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.
Flax Bread
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Bread Opinion
Net carbs 1.58g 51.07g Bread
Protein 18.29g 12.96g Flax
Fats 42.16g 4.27g Flax
Carbs 28.88g 55.77g Bread
Calories 534kcal 313kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 6.42g Flax
Fiber 27.3g 4.7g Flax
Calcium 255mg 165mg Flax
Iron 5.73mg 4.09mg Flax
Magnesium 392mg 59mg Flax
Phosphorus 642mg 188mg Flax
Potassium 813mg 223mg Flax
Sodium 30mg 601mg Flax
Zinc 4.34mg 1.47mg Flax
Copper 1.22mg 0.198mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.24mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0.2mg Flax
Vitamin B1 1.644mg 0.439mg Flax
Vitamin B2 0.161mg 0.382mg Bread
Vitamin B3 3.08mg 6.25mg Bread
Vitamin B5 0.985mg 0.456mg Flax
Vitamin B6 0.473mg 0.153mg Flax
Folate 87µg 86µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 5.7µg Bread
Tryptophan 0.297mg 0.092mg Flax
Threonine 0.766mg 0.299mg Flax
Isoleucine 0.896mg 0.258mg Flax
Leucine 1.235mg 0.461mg Flax
Lysine 0.862mg 0.215mg Flax
Methionine 0.37mg 0.105mg Flax
Phenylalanine 0.957mg 0.315mg Flax
Valine 1.072mg 0.31mg Flax
Histidine 0.472mg 0.15mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.989g Bread
Monounsaturated Fat 7.527g 1.019g Flax
Polyunsaturated fat 28.73g 1.72g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Bread
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
63
Flax
38
Bread
Mineral Summary Score
181
Flax
66
Bread

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
110%
Flax
78%
Bread
Carbohydrates
29%
Flax
56%
Bread
Fats
195%
Flax
20%
Bread

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 571mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 2.674g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Bread
Bread is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.