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  6. Flax seeds vs. Porridge

Flax seeds vs. Porridge — In-Depth Nutrition Comparison

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Summary of differences between Flax seeds and Porridge

  • The amount of Vitamin B1, Copper, Manganese, Fiber, Magnesium, Phosphorus, Selenium, Zinc, Vitamin B6, and Iron in Flax seeds are higher than in Porridge.
  • Flax seeds covers your daily need of Vitamin B1 132% more than Porridge.

These are the specific foods used in this comparison Seeds, flaxseed and Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, without salt.

Infographic

Flax seeds vs Porridge 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 3.6% 26% 1.4% 140% 13% 3.5% 6.4% 0.78% 0% 15%
Contains more MagnesiumMagnesium +7740%
Contains more CalciumCalcium +193.1%
Contains more PotassiumPotassium +4981.3%
Contains more IronIron +53.2%
Contains more CopperCopper +2950%
Contains more ZincZinc +3238.5%
Contains more PhosphorusPhosphorus +4180%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +807.1%
Contains less SodiumSodium -80%

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 0% 0% 0.4% 0% 14% 5.8% 9.8% 4.3% 3% 0% 0.25% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1450%
Contains more Vitamin B1Vitamin B1 +2889.1%
Contains more Vitamin B2Vitamin B2 +544%
Contains more Vitamin B3Vitamin B3 +492.3%
Contains more Vitamin B5Vitamin B5 +1287.3%
Contains more Vitamin B6Vitamin B6 +3538.5%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +625%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
11% 88%
Protein: 1.44 g
Fats: 0.21 g
Carbs: 10.52 g
Water: 87.61 g
Other: 0.22 g
Contains more ProteinProtein +1170.1%
Contains more FatsFats +19976.2%
Contains more CarbsCarbs +174.5%
Contains more OtherOther +1586.4%
Contains more WaterWater +1158.8%

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
19% 16% 65%
Saturated Fat: Sat. Fat 0.033 g
Monounsaturated Fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.114 g
Contains more Mono. FatMonounsaturated Fat +26782.1%
Contains more Poly. FatPolyunsaturated fat +25101.8%
Contains less Sat. FatSaturated Fat -99.1%

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 Porridge
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Porridge Opinion
Calories 534kcal 50kcal Flax seeds
Protein 18.29g 1.44g Flax seeds
Fats 42.16g 0.21g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 10.02g Porridge
Carbs 28.88g 10.52g Flax seeds
Magnesium 392mg 5mg Flax seeds
Calcium 255mg 87mg Flax seeds
Potassium 813mg 16mg Flax seeds
Iron 5.73mg 3.74mg Flax seeds
Sugar 1.55g 0.03g Porridge
Fiber 27.3g 0.5g Flax seeds
Copper 1.22mg 0.04mg Flax seeds
Zinc 4.34mg 0.13mg Flax seeds
Phosphorus 642mg 15mg Flax seeds
Sodium 30mg 6mg Porridge
Vitamin E 0.31mg 0.02mg Flax seeds
Manganese 2.482mg 0mg Flax seeds
Selenium 25.4µg 2.8µg Flax seeds
Vitamin B1 1.644mg 0.055mg Flax seeds
Vitamin B2 0.161mg 0.025mg Flax seeds
Vitamin B3 3.08mg 0.52mg Flax seeds
Vitamin B5 0.985mg 0.071mg Flax seeds
Vitamin B6 0.473mg 0.013mg Flax seeds
Vitamin K 4.3µg 0.1µg Flax seeds
Folate 87µg 12µg Flax seeds
Choline 78.7mg Flax seeds
Saturated Fat 3.663g 0.033g Porridge
Monounsaturated Fat 7.527g 0.028g Flax seeds
Polyunsaturated fat 28.73g 0.114g Flax seeds
Tryptophan 0.297mg 0.02mg Flax seeds
Threonine 0.766mg 0.045mg Flax seeds
Isoleucine 0.896mg 0.063mg Flax seeds
Leucine 1.235mg 0.11mg Flax seeds
Lysine 0.862mg 0.037mg Flax seeds
Methionine 0.37mg 0.027mg Flax seeds
Phenylalanine 0.957mg 0.078mg Flax seeds
Valine 1.072mg 0.07mg Flax seeds
Histidine 0.472mg 0.033mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Porridge
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
4%
Porridge
Minerals Daily Need Coverage Score
191%
Flax seeds
21%
Porridge

Comparison summary

Which food is lower in Sugar?
Porridge
Porridge is lower in Sugar (difference - 1.52g)
Which food contains less Sodium?
Porridge
Porridge contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Porridge
Porridge is lower in Saturated Fat (difference - 3.63g)
Which food is lower in glycemic index?
Porridge
Porridge is lower in glycemic index (difference - 66)
Which food is cheaper?
Porridge
Porridge is cheaper (difference - $3)
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
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Porridge - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171657/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.