Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Saffron

Flax seeds vs. Saffron — In-Depth Nutrition Comparison

Compare

What are the differences between flax seeds and saffron?

  • Flax seeds are higher in vitamin B1, copper, fiber, phosphorus, selenium, and magnesium, yet saffron is higher in manganese, vitamin C, iron, and vitamin B6.
  • Saffron's daily need coverage for manganese is 1127% more.
  • Flax seeds have 14 times more vitamin B1 than saffron. While flax seeds have 1.644mg of vitamin B1, saffron has only 0.115mg.

We used Seeds, flaxseed and Spices, saffron types in this article.

Infographic

Flax seeds vs Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Contains more MagnesiumMagnesium +48.5%
Contains more CalciumCalcium +129.7%
Contains more CopperCopper +272%
Contains more ZincZinc +298.2%
Contains more PhosphorusPhosphorus +154.8%
Contains less SodiumSodium -79.7%
Contains more SeleniumSelenium +353.6%
Contains more PotassiumPotassium +112.1%
Contains more IronIron +93.7%
Contains more ManganeseManganese +1044.6%

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1329.6%
Contains more Vitamin B3Vitamin B3 +111%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +13366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +65.8%
Contains more Vitamin B6Vitamin B6 +113.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~93µg

All nutrients comparison - raw data values

Nutrient Flax seeds Saffron DV% diff.
Manganese 2.482mg 28.408mg 1127%
Polyunsaturated fat 28.73g 2.067g 178%
Vitamin B1 1.644mg 0.115mg 127%
Copper 1.22mg 0.328mg 99%
Fiber 27.3g 3.9g 94%
Vitamin C 0.6mg 80.8mg 89%
Iron 5.73mg 11.1mg 67%
Fats 42.16g 5.85g 56%
Phosphorus 642mg 252mg 56%
Vitamin B6 0.473mg 1.01mg 41%
Selenium 25.4µg 5.6µg 36%
Magnesium 392mg 264mg 30%
Zinc 4.34mg 1.09mg 30%
Potassium 813mg 1724mg 27%
Vitamin B5 0.985mg 20%
Monounsaturated fat 7.527g 0.429g 18%
Calcium 255mg 111mg 14%
Protein 18.29g 11.43g 14%
Choline 78.7mg 14%
Carbs 28.88g 65.37g 12%
Calories 534kcal 310kcal 11%
Vitamin B3 3.08mg 1.46mg 10%
Saturated fat 3.663g 1.586g 9%
Vitamin B2 0.161mg 0.267mg 8%
Sodium 30mg 148mg 5%
Vitamin K 4.3µg 4%
Vitamin A 0µg 27µg 3%
Vitamin E 0.31mg 2%
Folate 87µg 93µg 2%
Net carbs 1.58g 61.47g N/A
Sugar 1.55g 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-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
Contains more ProteinProtein +60%
Contains more FatsFats +620.7%
Contains more CarbsCarbs +126.4%
Contains more WaterWater +71%
Contains more OtherOther +46.9%

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
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Contains more Mono. FatMonounsaturated fat +1654.5%
Contains more Poly. FatPolyunsaturated fat +1289.9%
Contains less Sat. FatSaturated fat -56.7%

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Saffron
Saffron vs Cayenne pepper
Cayenne pepper
Saffron
Saffron vs Tarragon
Tarragon
Saffron
Saffron vs Poppy seed
Poppy seed

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.