Flax seeds vs. Cereal — In-Depth Nutrition Comparison
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How are flax seeds and cereal different?
- Flax seeds are richer in copper, fiber, magnesium, and phosphorus, while cereal is higher in vitamin B6, vitamin B1, iron, vitamin B2, vitamin B3, and vitamin A.
- Cereal covers your daily need for vitamin B6, 424% more than flax seeds.
- Flax seeds contain 21 times more magnesium than cereal. Flax seeds contain 392mg of magnesium, while cereal contains 19mg.
Seeds, flaxseed and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +1963.2% |
| Contains more CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +674.3% |
| Contains more CopperCopper | +790.5% |
| Contains more PhosphorusPhosphorus | +733.8% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +214.2% |
| Contains more SeleniumSelenium | +303.2% |
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.
| Contains more Vitamin EVitamin E | +287.5% |
| Contains more Vitamin B5Vitamin B5 | +335.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +6316.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +282.5% |
| Contains more Vitamin B2Vitamin B2 | +2303.7% |
| Contains more Vitamin B3Vitamin B3 | +861.7% |
| Contains more Vitamin B6Vitamin B6 | +1165.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
| Contains more ProteinProtein | +201.8% |
| Contains more FatsFats | +3803.7% |
| Contains more WaterWater | +84.1% |
| Contains more OtherOther | +66.4% |
| Contains more CarbsCarbs | +200.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
| Contains more Mono. FatMonounsaturated fat | +3589.7% |
| Contains more Poly. FatPolyunsaturated fat | +8015.8% |
| Contains less Sat. FatSaturated fat | -92.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
| Contains more GlucoseGlucose | +48.1% |
| Contains more SucroseSucrose | +747% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 0.473mg | 5.986mg | 424% |
| Vitamin B1 | 1.644mg | 6.288mg | 387% |
| Iron | 5.73mg | 34.06mg | 354% |
| Vitamin B2 | 0.161mg | 3.87mg | 285% |
| Polyunsaturated fat | 28.73g | 0.354g | 189% |
| Vitamin B3 | 3.08mg | 29.62mg | 166% |
| Copper | 1.22mg | 0.137mg | 120% |
| Fiber | 27.3g | 1.4g | 104% |
| Vitamin A | 0µg | 814µg | 90% |
| Magnesium | 392mg | 19mg | 89% |
| Phosphorus | 642mg | 77mg | 81% |
| Manganese | 2.482mg | 0.79mg | 74% |
| Fats | 42.16g | 1.08g | 63% |
| Vitamin C | 0.6mg | 38.5mg | 42% |
| Selenium | 25.4µg | 6.3µg | 35% |
| Sodium | 30mg | 795mg | 33% |
| Zinc | 4.34mg | 7.6mg | 30% |
| Calcium | 255mg | 10mg | 25% |
| Protein | 18.29g | 6.06g | 24% |
| Folate | 87µg | 22% | |
| Potassium | 813mg | 105mg | 21% |
| Carbs | 28.88g | 86.85g | 19% |
| Monounsaturated fat | 7.527g | 0.204g | 18% |
| Saturated fat | 3.663g | 0.26g | 15% |
| Vitamin B5 | 0.985mg | 0.226mg | 15% |
| Choline | 78.7mg | 14% | |
| Calories | 534kcal | 378kcal | 8% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Vitamin E | 0.31mg | 0.08mg | 2% |
| Net carbs | 1.58g | 85.45g | N/A |
| Sugar | 1.55g | 10.35g | N/A |
| Tryptophan | 0.297mg | 0.066mg | 0% |
| Threonine | 0.766mg | 0.241mg | 0% |
| Isoleucine | 0.896mg | 0.26mg | 0% |
| Leucine | 1.235mg | 0.767mg | 0% |
| Lysine | 0.862mg | 0.113mg | 0% |
| Methionine | 0.37mg | 0.13mg | 0% |
| Phenylalanine | 0.957mg | 0.365mg | 0% |
| Valine | 1.072mg | 0.344mg | 0% |
| Histidine | 0.472mg | 0.162mg | 0% |
| Fructose | 0g | 0.26g | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
371%
Minerals Daily Need Coverage Score
191%
183%
Comparison summary
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 8.8g)
Which food contains less Sodium?
Flax seeds contains less Sodium (difference - 765mg)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal is lower in Saturated fat (difference - 3.403g)
Which food is lower in glycemic index?
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal is cheaper (difference - $3)
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.