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Flax vs Pasta - In-Depth Nutrition Comparison

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The main differences between Flax and Pasta

  • Pasta contains less Copper, Vitamin B1, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, Calcium, and Potassium than Flax.
  • Daily need coverage for Copper from Flax is 125% higher.
  • Pasta has 43 times less Calcium than Flax. Flax has 255mg of Calcium, while Pasta has 6mg.

Food types used in this article are Seeds, flaxseed and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Flax vs Pasta 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
7
:
1
Pasta
Contains more Iron +402.6%
Contains more Calcium +4150%
Contains more Potassium +3287.5%
Contains more Magnesium +2077.8%
Contains more Copper +1211.8%
Contains more Zinc +675%
Contains more Phosphorus +919%
Contains less Sodium -80%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 43% 2% 3% 13% 31% 16% 27% 1%
Contains more Iron +402.6%
Contains more Calcium +4150%
Contains more Potassium +3287.5%
Contains more Magnesium +2077.8%
Contains more Copper +1211.8%
Contains more Zinc +675%
Contains more Phosphorus +919%
Contains less Sodium -80%

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
10
:
2
Pasta
Contains more Vitamin C +∞%
Contains more Vitamin B1 +686.6%
Contains more Vitamin B3 +210.5%
Contains more Vitamin B5 +438.3%
Contains more Vitamin B6 +1291.2%
Contains more Folate +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 53% 35% 19% 11% 8% 18% 0% 48%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +686.6%
Contains more Vitamin B3 +210.5%
Contains more Vitamin B5 +438.3%
Contains more Vitamin B6 +1291.2%
Contains more Folate +35.9%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
16
Pasta
Mineral Summary Score
181
Flax
17
Pasta

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
31%
Pasta
Carbohydrates
29%
Flax
25%
Pasta
Fats
195%
Flax
5%
Pasta

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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 3.513g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 49)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 33mg)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($3)

All nutrients comparison - raw data values

Nutrient Flax Pasta Opinion
Calories 534 131 Flax
Protein 18.29 5.15 Flax
Fats 42.16 1.05 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 24.93 Flax
Cholesterol 0 33 Flax
Vitamin D 0 Flax
Iron 5.73 1.14 Flax
Calcium 255 6 Flax
Potassium 813 24 Flax
Magnesium 392 18 Flax
Sugar 1.55 Pasta
Fiber 27.3 Flax
Copper 1.22 0.093 Flax
Zinc 4.34 0.56 Flax
Starch
Phosphorus 642 63 Flax
Sodium 30 6 Pasta
Vitamin A 0 20 Pasta
Vitamin E 0.31 Flax
Vitamin D 0 Flax
Vitamin B1 1.644 0.209 Flax
Vitamin B2 0.161 0.15 Flax
Vitamin B3 3.08 0.992 Flax
Vitamin B5 0.985 0.183 Flax
Vitamin B6 0.473 0.034 Flax
Vitamin B12 0 0.14 Pasta
Vitamin K 4.3 Flax
Folate 87 64 Flax
Trans Fat
Saturated Fat 3.663 0.15 Pasta
Monounsaturated Fat 7.527 0.124 Flax
Polyunsaturated fat 28.73 0.429 Flax
Tryptophan 0.297 0.065 Flax
Threonine 0.766 0.134 Flax
Isoleucine 0.896 0.197 Flax
Leucine 1.235 0.348 Flax
Lysine 0.862 0.097 Flax
Methionine 0.37 0.079 Flax
Phenylalanine 0.957 0.247 Flax
Valine 1.072 0.217 Flax
Histidine 0.472 0.103 Flax
Fructose 0 Flax

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.