Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Wheat Bread

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

Compare

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 covers 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

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%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Wheat Bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oat
Oat
Wheat Bread
Wheat Bread vs Flour
Flour
Wheat Bread
Wheat Bread vs Cheese
Cheese
Wheat Bread
Wheat Bread vs Dough
Dough

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
62%
Flax seeds
36%
Wheat Bread
Minerals Daily Need Coverage Score
191%
Flax seeds
89%
Wheat Bread

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 2.674g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.7)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 4.87g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 571mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.