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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 Calcium +12650%
Contains more Iron +1001.9%
Contains more Magnesium +959.5%
Contains more Phosphorus +621.3%
Contains more Potassium +201.1%
Contains more Zinc +843.5%
Contains more Copper +2159.3%
Contains less Sodium -50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 20% 27% 39% 24% 2% 13% 18%
Contains more Calcium +12650%
Contains more Iron +1001.9%
Contains more Magnesium +959.5%
Contains more Phosphorus +621.3%
Contains more Potassium +201.1%
Contains more Zinc +843.5%
Contains more Copper +2159.3%
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 Folate +107.1%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +1033.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 2% 0% 23% 39% 13% 34% 44% 22% 32% 0% 1%
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 Folate +107.1%
Contains more Vitamin K +1333.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +1033.3%

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

All nutrients comparison - raw data values

Nutrient Flax Maize Opinion
Net carbs 1.58g 16.7g Maize
Protein 18.29g 3.27g Flax
Fats 42.16g 1.35g Flax
Carbs 28.88g 18.7g Flax
Calories 534kcal 86kcal Flax
Starch g 5.7g Maize
Fructose 0g 1.94g Maize
Sugar 1.55g 6.26g Flax
Fiber 27.3g 2g Flax
Calcium 255mg 2mg Flax
Iron 5.73mg 0.52mg Flax
Magnesium 392mg 37mg Flax
Phosphorus 642mg 89mg Flax
Potassium 813mg 270mg Flax
Sodium 30mg 15mg Maize
Zinc 4.34mg 0.46mg Flax
Copper 1.22mg 0.054mg Flax
Vitamin A 0IU 187IU Maize
Vitamin E 0.31mg 0.07mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 6.8mg Maize
Vitamin B1 1.644mg 0.155mg Flax
Vitamin B2 0.161mg 0.055mg Flax
Vitamin B3 3.08mg 1.77mg Flax
Vitamin B5 0.985mg 0.717mg Flax
Vitamin B6 0.473mg 0.093mg Flax
Folate 87µg 42µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.3µg Flax
Tryptophan 0.297mg 0.023mg Flax
Threonine 0.766mg 0.129mg Flax
Isoleucine 0.896mg 0.129mg Flax
Leucine 1.235mg 0.348mg Flax
Lysine 0.862mg 0.137mg Flax
Methionine 0.37mg 0.067mg Flax
Phenylalanine 0.957mg 0.15mg Flax
Valine 1.072mg 0.185mg Flax
Histidine 0.472mg 0.089mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.325g Maize
Monounsaturated Fat 7.527g 0.432g Flax
Polyunsaturated fat 28.73g 0.487g Flax

Which food is preferable for your diet?

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

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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

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)

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.