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Flax vs Cereal - In-Depth Nutrition Comparison

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How are Flax and Cereal different?

  • Flax is richer in Copper, Fiber, Magnesium, and Phosphorus, while Cereal is higher in Vitamin B6, Vitamin B1, Iron, Vitamin B2, Vitamin B3, and Vitamin A RAE.
  • Cereal covers your daily need of Vitamin B6 424% more than Flax.
  • Flax contains 21 times more Magnesium than Cereal. Flax contains 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

Flax vs Cereal 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
6
:
2
Cereal
Contains more Calcium +2450%
Contains more Magnesium +1963.2%
Contains more Phosphorus +733.8%
Contains more Potassium +674.3%
Contains less Sodium -96.2%
Contains more Copper +790.5%
Contains more Iron +494.4%
Contains more Zinc +75.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 1278% 14% 33% 10% 104% 208% 46%
Contains more Calcium +2450%
Contains more Magnesium +1963.2%
Contains more Phosphorus +733.8%
Contains more Potassium +674.3%
Contains less Sodium -96.2%
Contains more Copper +790.5%
Contains more Iron +494.4%
Contains more Zinc +75.1%

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
:
6
Cereal
Contains more Vitamin E +287.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +6316.7%
Contains more Vitamin B1 +282.5%
Contains more Vitamin B2 +2303.7%
Contains more Vitamin B3 +861.7%
Contains more Vitamin B6 +1165.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Contains more Vitamin E +287.5%
Contains more Vitamin B5 +335.8%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +6316.7%
Contains more Vitamin B1 +282.5%
Contains more Vitamin B2 +2303.7%
Contains more Vitamin B3 +861.7%
Contains more Vitamin B6 +1165.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Cereal
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Cereal Opinion
Net carbs 1.58g 85.45g Cereal
Protein 18.29g 6.06g Flax
Fats 42.16g 1.08g Flax
Carbs 28.88g 86.85g Cereal
Calories 534kcal 378kcal Flax
Starch g g
Fructose 0g 0.26g Cereal
Sugar 1.55g 10.35g Flax
Fiber 27.3g 1.4g Flax
Calcium 255mg 10mg Flax
Iron 5.73mg 34.06mg Cereal
Magnesium 392mg 19mg Flax
Phosphorus 642mg 77mg Flax
Potassium 813mg 105mg Flax
Sodium 30mg 795mg Flax
Zinc 4.34mg 7.6mg Cereal
Copper 1.22mg 0.137mg Flax
Vitamin A 0IU 2792IU Cereal
Vitamin E 0.31mg 0.08mg Flax
Vitamin D 0IU IU Flax
Vitamin D 0µg µg Flax
Vitamin C 0.6mg 38.5mg Cereal
Vitamin B1 1.644mg 6.288mg Cereal
Vitamin B2 0.161mg 3.87mg Cereal
Vitamin B3 3.08mg 29.62mg Cereal
Vitamin B5 0.985mg 0.226mg Flax
Vitamin B6 0.473mg 5.986mg Cereal
Folate 87µg µg Flax
Vitamin B12 0µg µg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.066mg Flax
Threonine 0.766mg 0.241mg Flax
Isoleucine 0.896mg 0.26mg Flax
Leucine 1.235mg 0.767mg Flax
Lysine 0.862mg 0.113mg Flax
Methionine 0.37mg 0.13mg Flax
Phenylalanine 0.957mg 0.365mg Flax
Valine 1.072mg 0.344mg Flax
Histidine 0.472mg 0.162mg Flax
Cholesterol 0mg mg Cereal
Trans Fat g g
Saturated Fat 3.663g 0.26g Cereal
Monounsaturated Fat 7.527g 0.204g Flax
Polyunsaturated fat 28.73g 0.354g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Cereal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
393
Cereal
Mineral Summary Score
181
Flax
212
Cereal

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 food.
Protein
110%
Flax
36%
Cereal
Carbohydrates
29%
Flax
87%
Cereal
Fats
195%
Flax
5%
Cereal

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 8.8g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 765mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 3.403g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $3)
Which food is richer in minerals?
?
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.