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

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 C +200%
Contains more Vitamin E +29.2%
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 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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +200%
Contains more Vitamin E +29.2%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
110%
Flax
78%
Bread
Carbohydrates
29%
Flax
56%
Bread
Fats
195%
Flax
20%
Bread

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Bread
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Bread
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 contains less Sugars?
Flax
Flax contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Bread Opinion
Calories 534 313 Flax
Protein 18.29 12.96 Flax
Fats 42.16 4.27 Flax
Vitamin C 0.6 0.2 Flax
Carbs 28.88 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 4.09 Flax
Calcium 255 165 Flax
Potassium 813 223 Flax
Magnesium 392 59 Flax
Sugars 1.55 6.42 Flax
Fiber 27.3 4.7 Flax
Copper 1.22 0.198 Flax
Zinc 4.34 1.47 Flax
Starch
Phosphorus 642 188 Flax
Sodium 30 601 Flax
Vitamin A 0 0
Vitamin E 0.31 0.24 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.439 Flax
Vitamin B2 0.161 0.382 Bread
Vitamin B3 3.08 6.25 Bread
Vitamin B5 0.985 0.456 Flax
Vitamin B6 0.473 0.153 Flax
Vitamin B12 0 0
Vitamin K 4.3 5.7 Bread
Folate 87 86 Flax
Trans Fat
Saturated Fat 3.663 0.989 Bread
Monounsaturated Fat 7.527 1.019 Flax
Polyunsaturated fat 28.73 1.72 Flax
Tryptophan 0.297 0.092 Flax
Threonine 0.766 0.299 Flax
Isoleucine 0.896 0.258 Flax
Leucine 1.235 0.461 Flax
Lysine 0.862 0.215 Flax
Methionine 0.37 0.105 Flax
Phenylalanine 0.957 0.315 Flax
Valine 1.072 0.31 Flax
Histidine 0.472 0.15 Flax
Fructose 0 Flax

References

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