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Flax seeds vs. Penne — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and penne?

  • Penne has less fiber, magnesium, phosphorus, iron, zinc, potassium, calcium, and monounsaturated fat than flax seeds.
  • Flax seeds' daily need coverage for fiber is 98% higher.
  • Flax seeds have 13 times more magnesium than penne. Flax seeds have 392mg of magnesium, while penne has 30mg.
  • Penne contains less saturated fat.

We used Seeds, flaxseed and KASHI Three Cheese Penne, frozen, unprepared types in this comparison.

Infographic

Flax seeds vs Penne 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%
Penne
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 27% 11% 30% 0% 30% 51% 32% 0% 0%
Contains more MagnesiumMagnesium +1206.7%
Contains more CalciumCalcium +186.5%
Contains more PotassiumPotassium +566.4%
Contains more IronIron +616.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +294.5%
Contains more PhosphorusPhosphorus +444.1%
Contains less SodiumSodium -87.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Penne
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Penne
1
6% 4% 17% 72%
Protein: 5.7 g
Fats: 4 g
Carbs: 16.8 g
Water: 72.4 g
Other: 1.1 g
Contains more ProteinProtein +220.9%
Contains more FatsFats +954%
Contains more CarbsCarbs +71.9%
Contains more OtherOther +237.3%
Contains more WaterWater +940.2%

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
Penne
1
62% 27% 11%
Saturated fat: Sat. Fat 2.3 g
Monounsaturated fat: Mono. Fat 1 g
Polyunsaturated fat: Poly. Fat 0.4 g
Contains more Mono. FatMonounsaturated fat +652.7%
Contains more Poly. FatPolyunsaturated fat +7082.5%
Contains less Sat. FatSaturated fat -37.2%

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 Penne
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 Penne DV% diff.
Polyunsaturated fat 28.73g 0.4g 189%
Vitamin B1 1.644mg 137%
Copper 1.22mg 136%
Manganese 2.482mg 108%
Fiber 27.3g 2.7g 98%
Magnesium 392mg 30mg 86%
Phosphorus 642mg 118mg 75%
Iron 5.73mg 0.8mg 62%
Fats 42.16g 4g 59%
Selenium 25.4µg 46%
Vitamin B6 0.473mg 36%
Zinc 4.34mg 1.1mg 29%
Protein 18.29g 5.7g 25%
Folate 87µg 22%
Potassium 813mg 122mg 20%
Vitamin B5 0.985mg 20%
Calories 534kcal 126kcal 20%
Vitamin B3 3.08mg 19%
Calcium 255mg 89mg 17%
Monounsaturated fat 7.527g 1g 16%
Choline 78.7mg 14%
Vitamin B2 0.161mg 12%
Sodium 30mg 248mg 9%
Saturated fat 3.663g 2.3g 6%
Vitamin K 4.3µg 4%
Cholesterol 0mg 12mg 4%
Carbs 28.88g 16.8g 4%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 14.1g N/A
Sugar 1.55g 1.9g N/A
Trans fat 0.2g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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 Penne
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
0%
Penne
Minerals Daily Need Coverage Score
191%
Flax seeds
20%
Penne

Comparison summary

Which food is lower in Saturated fat?
Penne
Penne is lower in Saturated fat (difference - 1.363g)
Which food is lower in glycemic index?
Penne
Penne is lower in glycemic index (difference - 43)
Which food is cheaper?
Penne
Penne is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 218mg)
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

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.