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, phosphorus, and manganese, while cereal is higher in vitamin B6, vitamin B1, iron, vitamin B2, and vitamin B3.
- 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.
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" 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% |
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 |
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
