Flax seeds vs. Graham cracker — In-Depth Nutrition Comparison
Compare
Summary of differences between flax seeds and graham cracker
- The amount of copper, vitamin B1, fiber, magnesium, phosphorus, manganese, selenium, zinc, vitamin B6, and iron in flax seeds is higher than in graham cracker.
- Flax seeds cover your daily need for copper, 117% more than graham cracker.
- Flax seeds contain 10 times more magnesium than graham cracker. While flax seeds contain 392mg of magnesium, graham cracker contains only 40mg.
These are the specific foods used in this comparison Seeds, flaxseed and Cookies, graham crackers, plain or honey (includes cinnamon).
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.
| Contains more MagnesiumMagnesium | +880% |
| Contains more CalciumCalcium | +231.2% |
| Contains more PotassiumPotassium | +378.2% |
| Contains more IronIron | +51.6% |
| Contains more CopperCopper | +617.6% |
| Contains more ZincZinc | +352.1% |
| Contains more PhosphorusPhosphorus | +247% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +143.6% |
| Contains more SeleniumSelenium | +303.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +520.4% |
| Contains more Vitamin B5Vitamin B5 | +134.5% |
| Contains more Vitamin B6Vitamin B6 | +203.2% |
| Contains more CholineCholine | +1233.9% |
| Contains more Vitamin EVitamin E | +387.1% |
| Contains more Vitamin B2Vitamin B2 | +96.9% |
| Contains more Vitamin B3Vitamin B3 | +44.1% |
| Contains more Vitamin KVitamin K | +232.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 5.388g | 156% |
| Copper | 1.22mg | 0.17mg | 117% |
| Vitamin B1 | 1.644mg | 0.265mg | 115% |
| Fiber | 27.3g | 3.4g | 96% |
| Magnesium | 392mg | 40mg | 84% |
| Phosphorus | 642mg | 185mg | 65% |
| Manganese | 2.482mg | 1.019mg | 64% |
| Fats | 42.16g | 10.6g | 49% |
| Selenium | 25.4µg | 6.3µg | 35% |
| Zinc | 4.34mg | 0.96mg | 31% |
| Vitamin B6 | 0.473mg | 0.156mg | 24% |
| Iron | 5.73mg | 3.78mg | 24% |
| Protein | 18.29g | 6.69g | 23% |
| Potassium | 813mg | 170mg | 19% |
| Starch | 46.56g | 19% | |
| Sodium | 30mg | 459mg | 19% |
| Calcium | 255mg | 77mg | 18% |
| Carbs | 28.88g | 77.66g | 16% |
| Choline | 78.7mg | 5.9mg | 13% |
| Monounsaturated fat | 7.527g | 2.509g | 13% |
| Vitamin B2 | 0.161mg | 0.317mg | 12% |
| Vitamin B5 | 0.985mg | 0.42mg | 11% |
| Saturated fat | 3.663g | 1.633g | 9% |
| Vitamin B3 | 3.08mg | 4.439mg | 8% |
| Vitamin E | 0.31mg | 1.51mg | 8% |
| Vitamin K | 4.3µg | 14.3µg | 8% |
| Calories | 534kcal | 430kcal | 5% |
| Fructose | 0g | 0.99g | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Folate | 87µg | 91µg | 1% |
| Net carbs | 1.58g | 74.26g | N/A |
| Sugar | 1.55g | 24.85g | N/A |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.004g | N/A |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +173.4% |
| Contains more FatsFats | +297.7% |
| Contains more WaterWater | +105.3% |
| Contains more OtherOther | +123.5% |
| Contains more CarbsCarbs | +168.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +200% |
| Contains more Poly. FatPolyunsaturated fat | +433.2% |
| Contains less Sat. FatSaturated fat | -55.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
46.56 g
Sucrose:
22.82 g
Glucose:
1.04 g
Fructose:
0.99 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +1884.3% |
| Contains more GlucoseGlucose | +160% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
