Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Fenugreek

Flax seeds vs. Fenugreek — In-Depth Nutrition Comparison

Compare

How are flax seeds and fenugreek different?

  • Flax seeds are higher in vitamin B1, manganese, phosphorus, magnesium, selenium, zinc, and copper; however, fenugreek is richer in iron and vitamin B2.
  • Daily need coverage for iron for fenugreek is 348% higher.
  • Flax seeds contain 5 times more vitamin B1 than fenugreek. While flax seeds contain 1.644mg of vitamin B1, fenugreek contains only 0.322mg.
  • Fenugreek has less saturated fat.

Seeds, flaxseed and Spices, fenugreek seed are the varieties used in this article.

Infographic

Flax seeds vs Fenugreek 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.
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 136% 53% 68% 1257% 370% 68% 127% 8.7% 160% 34%
Contains more MagnesiumMagnesium +105.2%
Contains more CalciumCalcium +44.9%
Contains more ZincZinc +73.6%
Contains more PhosphorusPhosphorus +116.9%
Contains less SodiumSodium -55.2%
Contains more ManganeseManganese +102.1%
Contains more SeleniumSelenium +303.2%
Contains more IronIron +485.2%
~equal in Potassium ~770mg
~equal in Copper ~1.11mg

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 10% 1% 0% 0% 81% 84% 31% 0% 138% 0% 0% 43% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +410.6%
Contains more Vitamin B3Vitamin B3 +87.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B6Vitamin B6 +26.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Fenugreek DV% diff.
Iron 5.73mg 33.53mg 348%
Polyunsaturated fat 28.73g 192%
Vitamin B1 1.644mg 0.322mg 110%
Fats 42.16g 6.41g 55%
Manganese 2.482mg 1.228mg 55%
Phosphorus 642mg 296mg 49%
Magnesium 392mg 191mg 48%
Selenium 25.4µg 6.3µg 35%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 19%
Zinc 4.34mg 2.5mg 17%
Vitamin B2 0.161mg 0.366mg 16%
Choline 78.7mg 14%
Copper 1.22mg 1.11mg 12%
Calories 534kcal 323kcal 11%
Fiber 27.3g 24.6g 11%
Saturated fat 3.663g 1.46g 10%
Carbs 28.88g 58.35g 10%
Vitamin B6 0.473mg 0.6mg 10%
Protein 18.29g 23g 9%
Vitamin B3 3.08mg 1.64mg 9%
Folate 87µg 57µg 8%
Calcium 255mg 176mg 8%
Vitamin K 4.3µg 4%
Vitamin C 0.6mg 3mg 3%
Sodium 30mg 67mg 2%
Vitamin E 0.31mg 2%
Potassium 813mg 770mg 1%
Net carbs 1.58g 33.75g N/A
Sugar 1.55g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.297mg 0.391mg 0%
Threonine 0.766mg 0.898mg 0%
Isoleucine 0.896mg 1.241mg 0%
Leucine 1.235mg 1.757mg 0%
Lysine 0.862mg 1.684mg 0%
Methionine 0.37mg 0.338mg 0%
Phenylalanine 0.957mg 1.089mg 0%
Valine 1.072mg 1.102mg 0%
Histidine 0.472mg 0.668mg 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
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more FatsFats +557.7%
Contains more ProteinProtein +25.8%
Contains more CarbsCarbs +102%
Contains more WaterWater +27%
~equal in Other ~3.4g

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
100%
Saturated fat: Sat. Fat 1.46 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -60.1%

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Fenugreek
Fenugreek vs Cumin
Cumin
Fenugreek
Fenugreek vs Curry powder
Curry powder
Fenugreek
Fenugreek vs Garlic powder
Garlic powder

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.