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Flax seeds vs. Malt — In-Depth Nutrition Comparison

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How are flax seeds and malt different?

  • Flax seeds are higher than malt in vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
  • Flax seeds cover your daily need for vitamin B1, 133% more than malt.
  • Flax seeds contain 55 times more fiber than malt. Flax seeds contain 27.3g of fiber, while malt contains 0.5g.

Seeds, flaxseed and Beverages, Malted drink mix, chocolate, powder, prepared with whole milk types were used in this article.

Infographic

Flax seeds vs Malt 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" 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%
Malt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 29% 15% 7.9% 12% 11% 39% 7.8% 10% 29%
Contains more MagnesiumMagnesium +2513.3%
Contains more CalciumCalcium +160.2%
Contains more PotassiumPotassium +372.7%
Contains more IronIron +2628.6%
Contains more CopperCopper +3197.3%
Contains more ZincZinc +958.5%
Contains more PhosphorusPhosphorus +605.5%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +3002.5%
Contains more SeleniumSelenium +370.4%

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%
Malt
3
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 0.33% 8.7% 1.2% 0% 14% 42% 4.9% 21% 11% 53% 0.75% 6.8% 0%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +2944.4%
Contains more Vitamin B3Vitamin B3 +1089.2%
Contains more Vitamin B5Vitamin B5 +178.2%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more Vitamin KVitamin K +1333.3%
Contains more FolateFolate +866.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Malt
1
3% 3% 11% 81%
Protein: 3.37 g
Fats: 3.29 g
Carbs: 11.2 g
Water: 81.34 g
Other: 0.8 g
Contains more ProteinProtein +442.7%
Contains more FatsFats +1181.5%
Contains more CarbsCarbs +157.9%
Contains more OtherOther +363.8%
Contains more WaterWater +1068.7%

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
Malt
1
65% 28% 7%
Saturated fat: Sat. Fat 1.883 g
Monounsaturated fat: Mono. Fat 0.827 g
Polyunsaturated fat: Poly. Fat 0.208 g
Contains more Mono. FatMonounsaturated fat +810.2%
Contains more Poly. FatPolyunsaturated fat +13712.5%
Contains less Sat. FatSaturated fat -48.6%

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 Malt
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Malt DV% diff.
Polyunsaturated fat 28.73g 0.208g 190%
Vitamin B1 1.644mg 0.054mg 133%
Copper 1.22mg 0.037mg 131%
Fiber 27.3g 0.5g 107%
Manganese 2.482mg 0.08mg 104%
Magnesium 392mg 15mg 90%
Phosphorus 642mg 91mg 79%
Iron 5.73mg 0.21mg 69%
Fats 42.16g 3.29g 60%
Zinc 4.34mg 0.41mg 36%
Selenium 25.4µg 5.4µg 36%
Vitamin B6 0.473mg 0.046mg 33%
Protein 18.29g 3.37g 30%
Calories 534kcal 85kcal 22%
Folate 87µg 9µg 20%
Potassium 813mg 172mg 19%
Vitamin B3 3.08mg 0.259mg 18%
Vitamin B12 0µg 0.42µg 18%
Monounsaturated fat 7.527g 0.827g 17%
Calcium 255mg 98mg 16%
Choline 78.7mg 14%
Vitamin B5 0.985mg 0.354mg 13%
Saturated fat 3.663g 1.883g 8%
Carbs 28.88g 11.2g 6%
Vitamin K 4.3µg 0.3µg 3%
Vitamin A 0µg 26µg 3%
Cholesterol 0mg 10mg 3%
Vitamin B2 0.161mg 0.184mg 2%
Vitamin E 0.31mg 0.06mg 2%
Sodium 30mg 60mg 1%
Vitamin C 0.6mg 0.1mg 1%
Caffeine 0mg 3mg 1%
Net carbs 1.58g 10.7g N/A
Sugar 1.55g 6.68g N/A
Tryptophan 0.297mg 0.074mg 0%
Threonine 0.766mg 0.143mg 0%
Isoleucine 0.896mg 0.165mg 0%
Leucine 1.235mg 0.268mg 0%
Lysine 0.862mg 0.142mg 0%
Methionine 0.37mg 0.074mg 0%
Phenylalanine 0.957mg 0.15mg 0%
Valine 1.072mg 0.193mg 0%
Histidine 0.472mg 0.077mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

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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
13%
Malt
Minerals Daily Need Coverage Score
191%
Flax seeds
17%
Malt

Comparison summary

Which food is lower in Saturated fat?
Malt
Malt is lower in Saturated fat (difference - 1.78g)
Which food is lower in glycemic index?
Malt
Malt is lower in glycemic index (difference - 59)
Which food is cheaper?
Malt
Malt is cheaper (difference - $2)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 5.13g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins

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. Malt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174867/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.