Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Flax vs Porridge - In-Depth Nutrition Comparison

Compare

Summary of differences between Flax and Porridge

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Selenium, Zinc, Vitamin B6, and Iron, while Porridge has more Manganese.
  • Flax covers your daily need of Vitamin B1 132% more than Porridge.
  • Flax contains 78 times more Magnesium than Porridge. While Flax contains 392mg of Magnesium, Porridge contains only 5mg.

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 vs Porridge infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
Contains more Iron +53.2%
Contains more Calcium +193.1%
Contains more Potassium +4981.3%
Contains more Magnesium +7740%
Contains more Copper +2950%
Contains more Zinc +3238.5%
Contains more Phosphorus +4180%
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 141% 27% 2% 4% 14% 4% 7% 1%
Contains more Iron +53.2%
Contains more Calcium +193.1%
Contains more Potassium +4981.3%
Contains more Magnesium +7740%
Contains more Copper +2950%
Contains more Zinc +3238.5%
Contains more Phosphorus +4180%
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
9
:
Contains more Vitamin C +∞%
Contains more Vitamin E +1450%
Contains more Vitamin B1 +2889.1%
Contains more Vitamin B2 +544%
Contains more Vitamin B3 +492.3%
Contains more Vitamin B5 +1287.3%
Contains more Vitamin B6 +3538.5%
Contains more Vitamin K +4200%
Contains more Folate +625%
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% 0% 1% 0% 14% 6% 10% 5% 3% 0% 1% 9%
Contains more Vitamin C +∞%
Contains more Vitamin E +1450%
Contains more Vitamin B1 +2889.1%
Contains more Vitamin B2 +544%
Contains more Vitamin B3 +492.3%
Contains more Vitamin B5 +1287.3%
Contains more Vitamin B6 +3538.5%
Contains more Vitamin K +4200%
Contains more Folate +625%

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
4
Porridge
Mineral Summary Score
181
Flax
24
Porridge

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
9%
Porridge
Carbohydrates
29%
Flax
11%
Porridge
Fats
195%
Flax
1%
Porridge

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 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

Which food is preferable for your diet?

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

People also compare

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
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Porridge Opinion
Calories 534 50 Flax
Protein 18.29 1.44 Flax
Fats 42.16 0.21 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 10.52 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 3.74 Flax
Calcium 255 87 Flax
Potassium 813 16 Flax
Magnesium 392 5 Flax
Sugar 1.55 0.03 Porridge
Fiber 27.3 0.5 Flax
Copper 1.22 0.04 Flax
Zinc 4.34 0.13 Flax
Starch
Phosphorus 642 15 Flax
Sodium 30 6 Porridge
Vitamin A 0 0
Vitamin E 0.31 0.02 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.055 Flax
Vitamin B2 0.161 0.025 Flax
Vitamin B3 3.08 0.52 Flax
Vitamin B5 0.985 0.071 Flax
Vitamin B6 0.473 0.013 Flax
Vitamin B12 0 0
Vitamin K 4.3 0.1 Flax
Folate 87 12 Flax
Trans Fat
Saturated Fat 3.663 0.033 Porridge
Monounsaturated Fat 7.527 0.028 Flax
Polyunsaturated fat 28.73 0.114 Flax
Tryptophan 0.297 0.02 Flax
Threonine 0.766 0.045 Flax
Isoleucine 0.896 0.063 Flax
Leucine 1.235 0.11 Flax
Lysine 0.862 0.037 Flax
Methionine 0.37 0.027 Flax
Phenylalanine 0.957 0.078 Flax
Valine 1.072 0.07 Flax
Histidine 0.472 0.033 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. 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.