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Flax seeds vs. Pancake — In-Depth Nutrition Comparison

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Summary of differences between flax seeds and pancake

  • The amount of copper, vitamin B1, manganese, magnesium, phosphorus, iron, zinc, vitamin B6, and potassium in flax seeds is higher than in pancake.
  • Flax seeds cover your daily need for copper, 130% more than pancake.
  • Flax seeds contain 25 times more magnesium than pancake. While flax seeds contain 392mg of magnesium, pancake contains only 16mg.

These are the specific foods used in this comparison Seeds, flaxseed and Pancakes, plain, prepared from recipe.

Infographic

Flax seeds vs Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +2350%
Contains more CalciumCalcium +16.4%
Contains more PotassiumPotassium +515.9%
Contains more IronIron +218.3%
Contains more CopperCopper +2389.8%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +303.8%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +1141%
Contains more SeleniumSelenium +70.5%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +717.9%
Contains more Vitamin B3Vitamin B3 +96.6%
Contains more Vitamin B5Vitamin B5 +143.2%
Contains more Vitamin B6Vitamin B6 +928.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +74.5%
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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +185.8%
Contains more FatsFats +334.6%
Contains more OtherOther +37.4%
Contains more WaterWater +660.1%
~equal in Carbs ~28.3g

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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains more Mono. FatMonounsaturated fat +204.2%
Contains more Poly. FatPolyunsaturated fat +546.1%
Contains less Sat. FatSaturated fat -42.1%

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

All nutrients comparison - raw data values

Nutrient Flax seeds Pancake DV% diff.
Polyunsaturated fat 28.73g 4.447g 162%
Copper 1.22mg 0.049mg 130%
Vitamin B1 1.644mg 0.201mg 120%
Fiber 27.3g 109%
Manganese 2.482mg 0.2mg 99%
Magnesium 392mg 16mg 90%
Phosphorus 642mg 159mg 69%
Fats 42.16g 9.7g 50%
Iron 5.73mg 1.8mg 49%
Zinc 4.34mg 0.56mg 34%
Vitamin B6 0.473mg 0.046mg 33%
Protein 18.29g 6.4g 24%
Cholesterol 0mg 59mg 20%
Potassium 813mg 132mg 20%
Selenium 25.4µg 14.9µg 19%
Sodium 30mg 439mg 18%
Calories 534kcal 227kcal 15%
Choline 78.7mg 14%
Monounsaturated fat 7.527g 2.474g 13%
Folate 87µg 38µg 12%
Vitamin B5 0.985mg 0.405mg 12%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.161mg 0.281mg 9%
Vitamin B3 3.08mg 1.567mg 9%
Saturated fat 3.663g 2.122g 7%
Vitamin A 0µg 54µg 6%
Vitamin K 4.3µg 4%
Calcium 255mg 219mg 4%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0.3mg 0%
Carbs 28.88g 28.3g 0%
Net carbs 1.58g 28.3g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.08mg 0%
Threonine 0.766mg 0.237mg 0%
Isoleucine 0.896mg 0.297mg 0%
Leucine 1.235mg 0.513mg 0%
Lysine 0.862mg 0.321mg 0%
Methionine 0.37mg 0.147mg 0%
Phenylalanine 0.957mg 0.319mg 0%
Valine 1.072mg 0.335mg 0%
Histidine 0.472mg 0.152mg 0%
Omega-3 - DHA 0g 0.005g N/A
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 Pancake
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
20%
Pancake
Minerals Daily Need Coverage Score
191%
Flax seeds
42%
Pancake

Comparison summary

Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Pancake
Pancake is lower in Saturated fat (difference - 1.541g)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 66)
Which food is cheaper?
Pancake
Pancake is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 409mg)
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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.