Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

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
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 Calcium +193.1%
Contains more Iron +53.2%
Contains more Magnesium +7740%
Contains more Phosphorus +4180%
Contains more Potassium +4981.3%
Contains more Zinc +3238.5%
Contains more Copper +2950%
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 27% 141% 4% 7% 2% 1% 4% 14%
Contains more Calcium +193.1%
Contains more Iron +53.2%
Contains more Magnesium +7740%
Contains more Phosphorus +4180%
Contains more Potassium +4981.3%
Contains more Zinc +3238.5%
Contains more Copper +2950%
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 E +1450%
Contains more Vitamin C +∞%
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 Folate +625%
Contains more Vitamin K +4200%
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 0% 1% 0% 0% 14% 6% 10% 5% 3% 9% 0% 1%
Contains more Vitamin E +1450%
Contains more Vitamin C +∞%
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 Folate +625%
Contains more Vitamin K +4200%

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

All nutrients comparison - raw data values

Nutrient Flax Porridge Opinion
Net carbs 1.58g 10.02g Porridge
Protein 18.29g 1.44g Flax
Fats 42.16g 0.21g Flax
Carbs 28.88g 10.52g Flax
Calories 534kcal 50kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 0.03g Porridge
Fiber 27.3g 0.5g Flax
Calcium 255mg 87mg Flax
Iron 5.73mg 3.74mg Flax
Magnesium 392mg 5mg Flax
Phosphorus 642mg 15mg Flax
Potassium 813mg 16mg Flax
Sodium 30mg 6mg Porridge
Zinc 4.34mg 0.13mg Flax
Copper 1.22mg 0.04mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.02mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.055mg Flax
Vitamin B2 0.161mg 0.025mg Flax
Vitamin B3 3.08mg 0.52mg Flax
Vitamin B5 0.985mg 0.071mg Flax
Vitamin B6 0.473mg 0.013mg Flax
Folate 87µg 12µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.1µg Flax
Tryptophan 0.297mg 0.02mg Flax
Threonine 0.766mg 0.045mg Flax
Isoleucine 0.896mg 0.063mg Flax
Leucine 1.235mg 0.11mg Flax
Lysine 0.862mg 0.037mg Flax
Methionine 0.37mg 0.027mg Flax
Phenylalanine 0.957mg 0.078mg Flax
Valine 1.072mg 0.07mg Flax
Histidine 0.472mg 0.033mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.033g Porridge
Monounsaturated Fat 7.527g 0.028g Flax
Polyunsaturated fat 28.73g 0.114g Flax

Which food is preferable for your diet?

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

People also compare

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

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)

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.