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  6. Flax seeds vs. Wheat Bread

Flax seeds vs. Wheat Bread — In-Depth Nutrition Comparison

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A recap on differences between flax seeds and wheat Bread

  • Wheat Bread has less copper, vitamin B1, fiber, magnesium, phosphorus, manganese, zinc, vitamin B6, and iron.
  • Flax seeds cover your daily copper needs 114% more than wheat Bread.
  • Wheat Bread contains 7 times less magnesium than flax seeds. Flax seeds contain 392mg of magnesium, while wheat Bread contains 59mg.
  • Flax seeds have less sodium.

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

Infographic

Flax seeds vs Wheat Bread 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +564.4%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +264.6%
Contains more IronIron +40.1%
Contains more CopperCopper +516.2%
Contains more ZincZinc +195.2%
Contains more PhosphorusPhosphorus +241.5%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +80.2%
Contains more SeleniumSelenium +31.5%

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +274.5%
Contains more Vitamin B5Vitamin B5 +116%
Contains more Vitamin B6Vitamin B6 +209.2%
Contains more CholineCholine +256.1%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B3Vitamin B3 +102.9%
Contains more Vitamin KVitamin K +32.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Flax seeds Wheat Bread DV% diff.
Polyunsaturated fat 28.73g 1.72g 180%
Copper 1.22mg 0.198mg 114%
Vitamin B1 1.644mg 0.439mg 100%
Fiber 27.3g 4.7g 90%
Magnesium 392mg 59mg 79%
Phosphorus 642mg 188mg 65%
Fats 42.16g 4.27g 58%
Manganese 2.482mg 1.377mg 48%
Zinc 4.34mg 1.47mg 26%
Vitamin B6 0.473mg 0.153mg 25%
Sodium 30mg 601mg 25%
Iron 5.73mg 4.09mg 21%
Vitamin B3 3.08mg 6.25mg 20%
Vitamin B2 0.161mg 0.382mg 17%
Potassium 813mg 223mg 17%
Monounsaturated fat 7.527g 1.019g 16%
Selenium 25.4µg 33.4µg 15%
Saturated fat 3.663g 0.989g 12%
Vitamin B5 0.985mg 0.456mg 11%
Calories 534kcal 313kcal 11%
Protein 18.29g 12.96g 11%
Choline 78.7mg 22.1mg 10%
Calcium 255mg 165mg 9%
Carbs 28.88g 55.77g 9%
Vitamin K 4.3µg 5.7µg 1%
Vitamin C 0.6mg 0.2mg 0%
Net carbs 1.58g 51.07g N/A
Sugar 1.55g 6.42g N/A
Vitamin E 0.31mg 0.24mg 0%
Folate 87µg 86µg 0%
Tryptophan 0.297mg 0.092mg 0%
Threonine 0.766mg 0.299mg 0%
Isoleucine 0.896mg 0.258mg 0%
Leucine 1.235mg 0.461mg 0%
Lysine 0.862mg 0.215mg 0%
Methionine 0.37mg 0.105mg 0%
Phenylalanine 0.957mg 0.315mg 0%
Valine 1.072mg 0.31mg 0%
Histidine 0.472mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +41.1%
Contains more FatsFats +887.4%
Contains more OtherOther +33.9%
Contains more CarbsCarbs +93.1%
Contains more WaterWater +248.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +638.7%
Contains more Poly. FatPolyunsaturated fat +1570.3%
Contains less Sat. FatSaturated fat -73%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Wheat 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.