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Flax vs Seed - In-Depth Nutrition Comparison

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What are the main differences between Flax and Seed?

  • Flax is richer in Vitamin B1, Copper, Magnesium, and Potassium, yet Seed is richer in Selenium, Calcium, Vitamin B3, Phosphorus, Fiber, and Iron.
  • Flax's daily need coverage for Vitamin B1 is 85% higher.
  • Flax has 2 times more Potassium than Seed. Flax has 813mg of Potassium, while Seed has 407mg.

We used Seeds, flaxseed and Seeds, chia seeds, dried types in this comparison.

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Flax vs Seed infographic
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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
3
:
5
Seed
Contains more Potassium +99.8%
Contains more Magnesium +17%
Contains more Copper +32%
Contains more Iron +34.7%
Contains more Calcium +147.5%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Equal in Zinc - 4.58
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains more Potassium +99.8%
Contains more Magnesium +17%
Contains more Copper +32%
Contains more Iron +34.7%
Contains more Calcium +147.5%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Equal in Zinc - 4.58

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
6
:
5
Seed
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Contains more Vitamin C +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.3%
Contains more Vitamin B3 +186.7%
Equal in Vitamin B2 - 0.17
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 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Contains more Vitamin C +166.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.3%
Contains more Vitamin B3 +186.7%
Equal in Vitamin B2 - 0.17

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
35
Seed
Mineral Summary Score
181
Flax
195
Seed

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
99%
Seed
Carbohydrates
29%
Flax
42%
Seed
Fats
195%
Flax
142%
Seed

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 Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.333g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Flax Seed Opinion
Calories 534 486 Flax
Protein 18.29 16.54 Flax
Fats 42.16 30.74 Flax
Vitamin C 0.6 1.6 Seed
Carbs 28.88 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Flax
Iron 5.73 7.72 Seed
Calcium 255 631 Seed
Potassium 813 407 Flax
Magnesium 392 335 Flax
Sugar 1.55 Seed
Fiber 27.3 34.4 Seed
Copper 1.22 0.924 Flax
Zinc 4.34 4.58 Seed
Starch
Phosphorus 642 860 Seed
Sodium 30 16 Seed
Vitamin A 0 54 Seed
Vitamin E 0.31 0.5 Seed
Vitamin D 0 Flax
Vitamin B1 1.644 0.62 Flax
Vitamin B2 0.161 0.17 Seed
Vitamin B3 3.08 8.83 Seed
Vitamin B5 0.985 Flax
Vitamin B6 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 49 Flax
Trans Fat 0.14 Flax
Saturated Fat 3.663 3.33 Seed
Monounsaturated Fat 7.527 2.309 Flax
Polyunsaturated fat 28.73 23.665 Flax
Tryptophan 0.297 0.436 Seed
Threonine 0.766 0.709 Flax
Isoleucine 0.896 0.801 Flax
Leucine 1.235 1.371 Seed
Lysine 0.862 0.97 Seed
Methionine 0.37 0.588 Seed
Phenylalanine 0.957 1.016 Seed
Valine 1.072 0.95 Flax
Histidine 0.472 0.531 Seed
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.