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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 Calcium +4150%
Contains more Iron +402.6%
Contains more Magnesium +2077.8%
Contains more Phosphorus +919%
Contains more Potassium +3287.5%
Contains more Zinc +675%
Contains more Copper +1211.8%
Contains less Sodium -80%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 43% 13% 27% 3% 1% 16% 31%
Contains more Calcium +4150%
Contains more Iron +402.6%
Contains more Magnesium +2077.8%
Contains more Phosphorus +919%
Contains more Potassium +3287.5%
Contains more Zinc +675%
Contains more Copper +1211.8%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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

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

All nutrients comparison - raw data values

Nutrient Flax Pasta Opinion
Net carbs 1.58g 24.93g Pasta
Protein 18.29g 5.15g Flax
Fats 42.16g 1.05g Flax
Carbs 28.88g 24.93g Flax
Calories 534kcal 131kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Pasta
Fiber 27.3g g Flax
Calcium 255mg 6mg Flax
Iron 5.73mg 1.14mg Flax
Magnesium 392mg 18mg Flax
Phosphorus 642mg 63mg Flax
Potassium 813mg 24mg Flax
Sodium 30mg 6mg Pasta
Zinc 4.34mg 0.56mg Flax
Copper 1.22mg 0.093mg Flax
Vitamin A 0IU 20IU Pasta
Vitamin E 0.31mg mg Flax
Vitamin D 0IU IU Flax
Vitamin D 0µg µg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.209mg Flax
Vitamin B2 0.161mg 0.15mg Flax
Vitamin B3 3.08mg 0.992mg Flax
Vitamin B5 0.985mg 0.183mg Flax
Vitamin B6 0.473mg 0.034mg Flax
Folate 87µg 64µg Flax
Vitamin B12 0µg 0.14µg Pasta
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.065mg Flax
Threonine 0.766mg 0.134mg Flax
Isoleucine 0.896mg 0.197mg Flax
Leucine 1.235mg 0.348mg Flax
Lysine 0.862mg 0.097mg Flax
Methionine 0.37mg 0.079mg Flax
Phenylalanine 0.957mg 0.247mg Flax
Valine 1.072mg 0.217mg Flax
Histidine 0.472mg 0.103mg Flax
Cholesterol 0mg 33mg Flax
Trans Fat g g
Saturated Fat 3.663g 0.15g Pasta
Monounsaturated Fat 7.527g 0.124g Flax
Polyunsaturated fat 28.73g 0.429g Flax

Which food is preferable for your diet?

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

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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

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)

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.