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Flax seeds vs. Corn raw — In-Depth Nutrition Comparison

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What are the differences between flax seeds and corn raw?

  • Flax seeds are richer than corn raw in copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds' daily need coverage for copper is 130% more.
  • Flax seeds have 42 times more selenium than corn raw. While flax seeds have 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 seeds vs Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +959.5%
Contains more CalciumCalcium +12650%
Contains more PotassiumPotassium +201.1%
Contains more IronIron +1001.9%
Contains more CopperCopper +2159.3%
Contains more ZincZinc +843.5%
Contains more PhosphorusPhosphorus +621.3%
Contains more ManganeseManganese +1422.7%
Contains more SeleniumSelenium +4133.3%
Contains less SodiumSodium -50%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +342.9%
Contains more Vitamin B1Vitamin B1 +960.6%
Contains more Vitamin B2Vitamin B2 +192.7%
Contains more Vitamin B3Vitamin B3 +74%
Contains more Vitamin B5Vitamin B5 +37.4%
Contains more Vitamin B6Vitamin B6 +408.6%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +107.1%
Contains more CholineCholine +242.2%
Contains more Vitamin CVitamin C +1033.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +459.3%
Contains more FatsFats +3023%
Contains more CarbsCarbs +54.4%
Contains more OtherOther +488.9%
Contains more WaterWater +992.7%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +1642.4%
Contains more Poly. FatPolyunsaturated fat +5799.4%
Contains less Sat. FatSaturated fat -91.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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 SucroseSucrose +29.2%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +757.5%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 seeds Corn raw DV% diff.
Polyunsaturated fat 28.73g 0.487g 188%
Copper 1.22mg 0.054mg 130%
Vitamin B1 1.644mg 0.155mg 124%
Manganese 2.482mg 0.163mg 101%
Fiber 27.3g 2g 101%
Magnesium 392mg 37mg 85%
Phosphorus 642mg 89mg 79%
Iron 5.73mg 0.52mg 65%
Fats 42.16g 1.35g 63%
Selenium 25.4µg 0.6µg 45%
Zinc 4.34mg 0.46mg 35%
Protein 18.29g 3.27g 30%
Vitamin B6 0.473mg 0.093mg 29%
Calcium 255mg 2mg 25%
Calories 534kcal 86kcal 22%
Monounsaturated fat 7.527g 0.432g 18%
Potassium 813mg 270mg 16%
Saturated fat 3.663g 0.325g 15%
Folate 87µg 42µg 11%
Choline 78.7mg 23mg 10%
Vitamin B3 3.08mg 1.77mg 8%
Vitamin B2 0.161mg 0.055mg 8%
Vitamin C 0.6mg 6.8mg 7%
Vitamin B5 0.985mg 0.717mg 5%
Vitamin K 4.3µg 0.3µg 3%
Carbs 28.88g 18.7g 3%
Vitamin E 0.31mg 0.07mg 2%
Fructose 0g 1.94g 2%
Starch 5.7g 2%
Sodium 30mg 15mg 1%
Vitamin A 0µg 9µg 1%
Net carbs 1.58g 16.7g N/A
Sugar 1.55g 6.26g N/A
Tryptophan 0.297mg 0.023mg 0%
Threonine 0.766mg 0.129mg 0%
Isoleucine 0.896mg 0.129mg 0%
Leucine 1.235mg 0.348mg 0%
Lysine 0.862mg 0.137mg 0%
Methionine 0.37mg 0.067mg 0%
Phenylalanine 0.957mg 0.15mg 0%
Valine 1.072mg 0.185mg 0%
Histidine 0.472mg 0.089mg 0%
Omega-3 - ALA 0.014g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
62%
Flax seeds
17%
Corn raw
Minerals Daily Need Coverage Score
191%
Flax seeds
17%
Corn raw

Comparison summary

Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 4.71g)
Which food is richer in vitamins?
Flax seeds
Flax seeds 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

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. 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.