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Flax seeds vs. Cornmeal — In-Depth Nutrition Comparison

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Important differences between flax seeds and cornmeal

  • Flax seeds have more copper, manganese, fiber, vitamin B1, magnesium, phosphorus, zinc, selenium, and calcium; however, cornmeal is richer in folate.
  • Flax seeds' daily need coverage for copper is 127% more.
  • Flax seeds contain 85 times more calcium than cornmeal. Flax seeds contain 255mg of calcium, while cornmeal contains 3mg.

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

Infographic

Flax seeds vs Cornmeal 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more MagnesiumMagnesium +1125%
Contains more CalciumCalcium +8400%
Contains more PotassiumPotassium +472.5%
Contains more IronIron +31.4%
Contains more CopperCopper +1505.3%
Contains more ZincZinc +557.6%
Contains more PhosphorusPhosphorus +548.5%
Contains more ManganeseManganese +1326.4%
Contains more SeleniumSelenium +141.9%
Contains less SodiumSodium -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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +158.3%
Contains more Vitamin B1Vitamin B1 +198.4%
Contains more Vitamin B5Vitamin B5 +310.4%
Contains more Vitamin B6Vitamin B6 +159.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +815.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +137.3%
Contains more Vitamin B3Vitamin B3 +61.3%
Contains more FolateFolate +140.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Cornmeal DV% diff.
Polyunsaturated fat 28.73g 0.828g 186%
Copper 1.22mg 0.076mg 127%
Manganese 2.482mg 0.174mg 100%
Fiber 27.3g 3.9g 94%
Vitamin B1 1.644mg 0.551mg 91%
Magnesium 392mg 32mg 86%
Phosphorus 642mg 99mg 78%
Fats 42.16g 1.75g 62%
Zinc 4.34mg 0.66mg 33%
Folate 87µg 209µg 31%
Starch 73.3g 30%
Selenium 25.4µg 10.5µg 27%
Calcium 255mg 3mg 25%
Vitamin B6 0.473mg 0.182mg 22%
Protein 18.29g 7.11g 22%
Potassium 813mg 142mg 20%
Monounsaturated fat 7.527g 0.39g 18%
Vitamin B2 0.161mg 0.382mg 17%
Carbs 28.88g 79.45g 17%
Iron 5.73mg 4.36mg 17%
Saturated fat 3.663g 0.22g 16%
Vitamin B5 0.985mg 0.24mg 15%
Choline 78.7mg 8.6mg 13%
Vitamin B3 3.08mg 4.968mg 12%
Calories 534kcal 370kcal 8%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0.12mg 1%
Vitamin A 0µg 11µg 1%
Sodium 30mg 7mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 75.55g N/A
Sugar 1.55g 1.61g N/A
Tryptophan 0.297mg 0.038mg 0%
Threonine 0.766mg 0.172mg 0%
Isoleucine 0.896mg 0.242mg 0%
Leucine 1.235mg 1.006mg 0%
Lysine 0.862mg 0.105mg 0%
Methionine 0.37mg 0.162mg 0%
Phenylalanine 0.957mg 0.366mg 0%
Valine 1.072mg 0.337mg 0%
Histidine 0.472mg 0.172mg 0%
Fructose 0g 0.17g 0%
Omega-6 - Eicosadienoic acid 0.007g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +157.2%
Contains more FatsFats +2309.1%
Contains more OtherOther +627.5%
Contains more CarbsCarbs +175.1%
Contains more WaterWater +60.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains more Mono. FatMonounsaturated fat +1830%
Contains more Poly. FatPolyunsaturated fat +3369.8%
Contains less Sat. FatSaturated fat -94%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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 SucroseSucrose +69.1%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +40%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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 seeds - 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.