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  6. Flax seeds vs. Milk

Flax seeds vs. Milk — In-Depth Nutrition Comparison

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Important differences between flax seeds and milk

  • Flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than milk.
  • Flax seeds' daily need coverage for vitamin B1 is 135% more.

The food varieties used in the comparison are Seeds, flaxseed and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Flax seeds vs Milk 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%
Milk
Milk
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +3463.6%
Contains more CalciumCalcium +104%
Contains more PotassiumPotassium +442%
Contains more IronIron +19000%
Contains more CopperCopper +12100%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +575.8%
Contains less SodiumSodium -31.8%
Contains more ManganeseManganese +82633.3%
Contains more SeleniumSelenium +669.7%

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%
Milk
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +3000%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B3Vitamin B3 +3211.8%
Contains more Vitamin B5Vitamin B5 +172.9%
Contains more Vitamin B6Vitamin B6 +1178.4%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +1640%
Contains more CholineCholine +344.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%

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
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +442.7%
Contains more FatsFats +4246.4%
Contains more CarbsCarbs +478.8%
Contains more OtherOther +394.7%
Contains more WaterWater +1192%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +2617.3%
Contains more Poly. FatPolyunsaturated fat +81985.7%
Contains less Sat. FatSaturated fat -82.7%

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
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Fructose ~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 Milk
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 Milk DV% diff.
Polyunsaturated fat 28.73g 0.035g 191%
Vitamin B1 1.644mg 0.02mg 135%
Copper 1.22mg 0.01mg 134%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.003mg 108%
Magnesium 392mg 11mg 91%
Phosphorus 642mg 95mg 78%
Iron 5.73mg 0.03mg 71%
Fats 42.16g 0.97g 63%
Selenium 25.4µg 3.3µg 40%
Zinc 4.34mg 0.42mg 36%
Vitamin B6 0.473mg 0.037mg 34%
Protein 18.29g 3.37g 30%
Calories 534kcal 42kcal 25%
Folate 87µg 5µg 21%
Potassium 813mg 150mg 20%
Vitamin B12 0µg 0.47µg 20%
Vitamin B3 3.08mg 0.093mg 19%
Monounsaturated fat 7.527g 0.277g 18%
Saturated fat 3.663g 0.633g 14%
Calcium 255mg 125mg 13%
Vitamin B5 0.985mg 0.361mg 12%
Choline 78.7mg 17.7mg 11%
Carbs 28.88g 4.99g 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin A 0µg 58µg 6%
Vitamin K 4.3µg 0.1µg 4%
Vitamin E 0.31mg 0.01mg 2%
Cholesterol 0mg 5mg 2%
Vitamin B2 0.161mg 0.185mg 2%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 44mg 1%
Net carbs 1.58g 4.99g N/A
Sugar 1.55g 5.2g N/A
Tryptophan 0.297mg 0.043mg 0%
Threonine 0.766mg 0.143mg 0%
Isoleucine 0.896mg 0.174mg 0%
Leucine 1.235mg 0.319mg 0%
Lysine 0.862mg 0.282mg 0%
Methionine 0.37mg 0.088mg 0%
Phenylalanine 0.957mg 0.174mg 0%
Valine 1.072mg 0.22mg 0%
Histidine 0.472mg 0.101mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Milk
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
15%
Milk
Minerals Daily Need Coverage Score
191%
Flax seeds
14%
Milk

Comparison summary

Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 3.03g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 31)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.65g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 14mg)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.