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  6. Flax seeds vs. English muffin

Flax seeds vs. English muffin — In-Depth Nutrition Comparison

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How are flax seeds and English muffins different?

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and calcium than English muffins.
  • Daily need coverage for vitamin B1 for flax seeds is 122% higher.
  • Flax seeds contain 19 times more magnesium than English muffins. While flax seeds contain 392mg of magnesium, English muffins contain only 21mg.

Seeds, flaxseed and English muffins, plain, unenriched, without calcium propionate (includes sourdough) are the varieties used in this article.

Infographic

Flax seeds vs English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +390.4%
Contains more PotassiumPotassium +520.6%
Contains more IronIron +543.8%
Contains more CopperCopper +845.7%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +382.7%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +595.2%
Contains more SeleniumSelenium +∞%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +808.3%
Contains more Vitamin B3Vitamin B3 +96.7%
Contains more Vitamin B5Vitamin B5 +120.9%
Contains more Vitamin B6Vitamin B6 +1000%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +135.1%
Contains more CholineCholine +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg

All nutrients comparison - raw data values

Nutrient Flax seeds English muffin DV% diff.
Polyunsaturated fat 28.73g 0.888g 186%
Vitamin B1 1.644mg 0.181mg 122%
Copper 1.22mg 0.129mg 121%
Fiber 27.3g 2.7g 98%
Manganese 2.482mg 0.357mg 92%
Magnesium 392mg 21mg 88%
Phosphorus 642mg 133mg 73%
Fats 42.16g 1.8g 62%
Iron 5.73mg 0.89mg 61%
Selenium 25.4µg 46%
Zinc 4.34mg 0.7mg 33%
Vitamin B6 0.473mg 0.043mg 33%
Protein 18.29g 7.7g 21%
Calcium 255mg 52mg 20%
Potassium 813mg 131mg 20%
Sodium 30mg 464mg 19%
Monounsaturated fat 7.527g 0.302g 18%
Calories 534kcal 235kcal 15%
Saturated fat 3.663g 0.259g 15%
Choline 78.7mg 14%
Folate 87µg 37µg 13%
Vitamin B5 0.985mg 0.446mg 11%
Vitamin B3 3.08mg 1.566mg 9%
Carbs 28.88g 46g 6%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin B2 0.161mg 0.154mg 1%
Vitamin C 0.6mg 0.1mg 1%
Net carbs 1.58g 43.3g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.092mg 0%
Threonine 0.766mg 0.242mg 0%
Isoleucine 0.896mg 0.315mg 0%
Leucine 1.235mg 0.553mg 0%
Lysine 0.862mg 0.241mg 0%
Methionine 0.37mg 0.139mg 0%
Phenylalanine 0.957mg 0.379mg 0%
Valine 1.072mg 0.353mg 0%
Histidine 0.472mg 0.17mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +137.5%
Contains more FatsFats +2242.2%
Contains more OtherOther +54.6%
Contains more CarbsCarbs +59.3%
Contains more WaterWater +504.9%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +2392.4%
Contains more Poly. FatPolyunsaturated fat +3135.4%
Contains less Sat. FatSaturated fat -92.9%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.