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Flax vs Corn raw - In-Depth Nutrition Comparison

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What are the differences between Flax and Corn raw?

  • Flax is richer than Corn raw 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 Corn raw. While Flax has 25.4µg of Selenium, Corn raw has only 0.6µg.

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

Infographic

Flax vs Corn raw 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
Flax
7
:
1
Corn raw
Corn raw
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%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Corn raw
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
Flax
8
:
2
Corn raw
Corn raw
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%
Flax
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%
Corn raw
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Corn raw
Corn raw
Contains more Protein +459.3%
Contains more Fats +3023%
Contains more Carbs +54.4%
Contains more Other +488.9%
Contains more Water +992.7%
Flax
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
Corn raw
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more Protein +459.3%
Contains more Fats +3023%
Contains more Carbs +54.4%
Contains more Other +488.9%
Contains more Water +992.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Corn raw
Corn raw
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +5799.4%
Contains less Saturated Fat -91.1%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Corn raw
26% 35% 39%
Saturated Fat: 0.325 g
Monounsaturated Fat: 0.432 g
Polyunsaturated fat: 0.487 g
Contains more Monounsaturated Fat +1642.4%
Contains more Polyunsaturated fat +5799.4%
Contains less Saturated Fat -91.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
3
Corn raw
Corn raw
Contains more Sucrose +29.2%
Contains more Starch +∞%
Contains more Glucose +757.5%
Contains more Fructose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Corn raw
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +29.2%
Contains more Starch +∞%
Contains more Glucose +757.5%
Contains more Fructose +∞%

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 Corn raw
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Corn raw Opinion
Net carbs 1.58g 16.7g Corn raw
Protein 18.29g 3.27g Flax
Fats 42.16g 1.35g Flax
Carbs 28.88g 18.7g Flax
Calories 534kcal 86kcal Flax
Starch 5.7g Corn raw
Fructose 0g 1.94g Corn raw
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 Corn raw
Zinc 4.34mg 0.46mg Flax
Copper 1.22mg 0.054mg Flax
Vitamin A 0IU 187IU Corn raw
Vitamin A RAE 0µg 9µg Corn raw
Vitamin E 0.31mg 0.07mg Flax
Vitamin C 0.6mg 6.8mg Corn raw
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 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
Saturated Fat 3.663g 0.325g Corn raw
Monounsaturated Fat 7.527g 0.432g Flax
Polyunsaturated fat 28.73g 0.487g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g Flax
Omega-6 - Linoleic acid 0.468g Corn raw
Omega-3 - ALA 0.014g Corn raw

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
63%
Flax
18%
Corn raw
Minerals Daily Need Coverage Score
181%
Flax
18%
Corn raw

Comparison summary

Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 4.71g)
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Corn raw
Corn raw is lower in Saturated Fat (difference - 3.338g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 52)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $1.8)
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. Corn raw - 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.