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Flax vs Maize - In-Depth Nutrition Comparison

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What are the differences between Flax and Maize?

  • Flax is richer than Maize in Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6.
  • Flax's daily need coverage for Copper is 130% more.
  • Flax has 42 times more Selenium than Maize. While Flax has 25.4µg of Selenium, Maize has only 0.6µg.

We used Seeds, flaxseed and Corn, sweet, yellow, raw types in this article.

Infographic

Flax vs Maize 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Maize
Contains more Iron +1001.9%
Contains more Calcium +12650%
Contains more Potassium +201.1%
Contains more Magnesium +959.5%
Contains more Copper +2159.3%
Contains more Zinc +843.5%
Contains more Phosphorus +621.3%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 20% 1% 24% 27% 18% 13% 39% 2%
Contains more Iron +1001.9%
Contains more Calcium +12650%
Contains more Potassium +201.1%
Contains more Magnesium +959.5%
Contains more Copper +2159.3%
Contains more Zinc +843.5%
Contains more Phosphorus +621.3%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
8
:
2
Maize
Contains more Vitamin E +342.9%
Contains more Vitamin B1 +960.6%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +74%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B6 +408.6%
Contains more Vitamin K +1333.3%
Contains more Folate +107.1%
Contains more Vitamin C +1033.3%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 23% 12% 2% 0% 39% 13% 34% 44% 22% 0% 1% 32%
Contains more Vitamin E +342.9%
Contains more Vitamin B1 +960.6%
Contains more Vitamin B2 +192.7%
Contains more Vitamin B3 +74%
Contains more Vitamin B5 +37.4%
Contains more Vitamin B6 +408.6%
Contains more Vitamin K +1333.3%
Contains more Folate +107.1%
Contains more Vitamin C +1033.3%
Contains more Vitamin A +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
18
Maize
Mineral Summary Score
181
Flax
18
Maize

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
20%
Maize
Carbohydrates
29%
Flax
19%
Maize
Fats
195%
Flax
6%
Maize

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Maize
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Maize
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Maize
Maize contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Maize
Maize is lower in Saturated Fat (difference - 3.338g)
Which food is lower in glycemic index?
Maize
Maize is lower in glycemic index (difference - 52)
Which food is cheaper?
Maize
Maize is cheaper (difference - $1.8)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.71g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Maize Opinion
Calories 534 86 Flax
Protein 18.29 3.27 Flax
Fats 42.16 1.35 Flax
Vitamin C 0.6 6.8 Maize
Carbs 28.88 18.7 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 0.52 Flax
Calcium 255 2 Flax
Potassium 813 270 Flax
Magnesium 392 37 Flax
Sugar 1.55 6.26 Flax
Fiber 27.3 2 Flax
Copper 1.22 0.054 Flax
Zinc 4.34 0.46 Flax
Starch 5.7 Maize
Phosphorus 642 89 Flax
Sodium 30 15 Maize
Vitamin A 0 187 Maize
Vitamin E 0.31 0.07 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.155 Flax
Vitamin B2 0.161 0.055 Flax
Vitamin B3 3.08 1.77 Flax
Vitamin B5 0.985 0.717 Flax
Vitamin B6 0.473 0.093 Flax
Vitamin B12 0 0
Vitamin K 4.3 0.3 Flax
Folate 87 42 Flax
Trans Fat 0 Flax
Saturated Fat 3.663 0.325 Maize
Monounsaturated Fat 7.527 0.432 Flax
Polyunsaturated fat 28.73 0.487 Flax
Tryptophan 0.297 0.023 Flax
Threonine 0.766 0.129 Flax
Isoleucine 0.896 0.129 Flax
Leucine 1.235 0.348 Flax
Lysine 0.862 0.137 Flax
Methionine 0.37 0.067 Flax
Phenylalanine 0.957 0.15 Flax
Valine 1.072 0.185 Flax
Histidine 0.472 0.089 Flax
Fructose 0 1.94 Maize

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Maize - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.