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Flax vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between Flax and Cornmeal

  • Flax has more Copper, Manganese, Fiber, Vitamin B1, Magnesium, Phosphorus, Zinc, Selenium, and Calcium, however, Cornmeal is richer in Folate.
  • Flax's daily need coverage for Copper is 127% more.
  • Flax contains 85 times more Calcium than Cornmeal. Flax contains 255mg of Calcium, while Cornmeal contains 3mg.

The food varieties used in the comparison are Seeds, flaxseed and Cornmeal, degermed, enriched, yellow.

Infographic

Flax vs Cornmeal 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.
Flax
9
:
Contains more Calcium +8400%
Contains more Iron +31.4%
Contains more Magnesium +1125%
Contains more Phosphorus +548.5%
Contains more Potassium +472.5%
Contains more Zinc +557.6%
Contains more Copper +1505.3%
Contains more Manganese +1326.4%
Contains more Selenium +141.9%
Contains less Sodium -76.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 164% 23% 43% 13% 1% 19% 26% 23% 58%
Contains more Calcium +8400%
Contains more Iron +31.4%
Contains more Magnesium +1125%
Contains more Phosphorus +548.5%
Contains more Potassium +472.5%
Contains more Zinc +557.6%
Contains more Copper +1505.3%
Contains more Manganese +1326.4%
Contains more Selenium +141.9%
Contains less Sodium -76.7%

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.
Flax
6
:
Contains more Vitamin E +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.4%
Contains more Vitamin B5 +310.4%
Contains more Vitamin B6 +159.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +61.3%
Contains more Folate +140.2%
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 13% 3% 0% 0% 138% 89% 94% 15% 42% 157% 0% 0%
Contains more Vitamin E +158.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +198.4%
Contains more Vitamin B5 +310.4%
Contains more Vitamin B6 +159.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +137.3%
Contains more Vitamin B3 +61.3%
Contains more Folate +140.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
3
:
Contains more Protein +157.2%
Contains more Fats +2309.1%
Contains more Other +627.5%
Contains more Carbs +175.1%
Contains more Water +60.6%
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more Protein +157.2%
Contains more Fats +2309.1%
Contains more Other +627.5%
Contains more Carbs +175.1%
Contains more Water +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
Contains more Monounsaturated Fat +1830%
Contains more Polyunsaturated fat +3369.8%
Contains less Saturated Fat -94%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
15% 27% 58%
Saturated Fat: 0.22 g
Monounsaturated Fat: 0.39 g
Polyunsaturated fat: 0.828 g
Contains more Monounsaturated Fat +1830%
Contains more Polyunsaturated fat +3369.8%
Contains less Saturated Fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
1
:
Contains more Sucrose +69.1%
Contains more Starch +∞%
Contains more Glucose +40%
Contains more Fructose +∞%
Contains more Maltose +∞%
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
98%
Starch: 73.3 g
Sucrose: 0.68 g
Glucose: 0.56 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0 g
Contains more Sucrose +69.1%
Contains more Starch +∞%
Contains more Glucose +40%
Contains more Fructose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax Cornmeal Opinion
Net carbs 1.58g 75.55g Cornmeal
Protein 18.29g 7.11g Flax
Fats 42.16g 1.75g Flax
Carbs 28.88g 79.45g Cornmeal
Calories 534kcal 370kcal Flax
Starch 73.3g Cornmeal
Fructose 0g 0.17g Cornmeal
Sugar 1.55g 1.61g Flax
Fiber 27.3g 3.9g Flax
Calcium 255mg 3mg Flax
Iron 5.73mg 4.36mg Flax
Magnesium 392mg 32mg Flax
Phosphorus 642mg 99mg Flax
Potassium 813mg 142mg Flax
Sodium 30mg 7mg Cornmeal
Zinc 4.34mg 0.66mg Flax
Copper 1.22mg 0.076mg Flax
Manganese 2.482mg 0.174mg Flax
Selenium 25.4µg 10.5µg Flax
Vitamin A 0IU 214IU Cornmeal
Vitamin A RAE 0µg 11µg Cornmeal
Vitamin E 0.31mg 0.12mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.551mg Flax
Vitamin B2 0.161mg 0.382mg Cornmeal
Vitamin B3 3.08mg 4.968mg Cornmeal
Vitamin B5 0.985mg 0.24mg Flax
Vitamin B6 0.473mg 0.182mg Flax
Folate 87µg 209µg Cornmeal
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.038mg Flax
Threonine 0.766mg 0.172mg Flax
Isoleucine 0.896mg 0.242mg Flax
Leucine 1.235mg 1.006mg Flax
Lysine 0.862mg 0.105mg Flax
Methionine 0.37mg 0.162mg Flax
Phenylalanine 0.957mg 0.366mg Flax
Valine 1.072mg 0.337mg Flax
Histidine 0.472mg 0.172mg Flax
Saturated Fat 3.663g 0.22g Cornmeal
Monounsaturated Fat 7.527g 0.39g Flax
Polyunsaturated fat 28.73g 0.828g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Cornmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
63%
Flax
46%
Cornmeal
Minerals Daily Need Coverage Score
191%
Flax
37%
Cornmeal

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 0.06g)
Which food contains less Sodium?
Cornmeal
Cornmeal contains less Sodium (difference - 23mg)
Which food is lower in Saturated Fat?
Cornmeal
Cornmeal is lower in Saturated Fat (difference - 3.443g)
Which food is lower in glycemic index?
Cornmeal
Cornmeal is lower in glycemic index (difference - 68)
Which food is cheaper?
Cornmeal
Cornmeal is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.