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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.

Infographic

Flax vs Seed 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.
Flax
Flax
3
:
7
Seed
Seed
Contains more Magnesium +17%
Contains more Potassium +99.8%
Contains more Copper +32%
Contains more Calcium +147.5%
Contains more Iron +34.7%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Selenium +117.3%
Equal in Zinc - 4.58
Equal in Manganese - 2.723
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Magnesium +17%
Contains more Potassium +99.8%
Contains more Copper +32%
Contains more Calcium +147.5%
Contains more Iron +34.7%
Contains more Phosphorus +34%
Contains less Sodium -46.7%
Contains more Selenium +117.3%
Equal in Zinc - 4.58
Equal in Manganese - 2.723

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.
Flax
Flax
6
:
5
Seed
Seed
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.3%
Contains more Vitamin C +166.7%
Contains more Vitamin B3 +186.7%
Equal in Vitamin B2 - 0.17
Flax
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +165.2%
Contains more Folate +77.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +61.3%
Contains more Vitamin C +166.7%
Contains more Vitamin B3 +186.7%
Equal in Vitamin B2 - 0.17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Seed
Seed
Contains more Protein +10.6%
Contains more Fats +37.2%
Contains more Water +20%
Contains more Carbs +45.8%
Contains more Other +29.4%
Equal in Protein - 16.54
Flax
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +10.6%
Contains more Fats +37.2%
Contains more Water +20%
Contains more Carbs +45.8%
Contains more Other +29.4%
Equal in Protein - 16.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Seed
Seed
Contains more Monounsaturated Fat +226%
Contains more Polyunsaturated fat +21.4%
Equal in Saturated Fat - 3.33
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +226%
Contains more Polyunsaturated fat +21.4%
Equal in Saturated Fat - 3.33

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Flax Seed Opinion
Net carbs 1.58g 7.72g Seed
Protein 18.29g 16.54g Flax
Fats 42.16g 30.74g Flax
Carbs 28.88g 42.12g Seed
Calories 534kcal 486kcal Flax
Sugar 1.55g Seed
Fiber 27.3g 34.4g Seed
Calcium 255mg 631mg Seed
Iron 5.73mg 7.72mg Seed
Magnesium 392mg 335mg Flax
Phosphorus 642mg 860mg Seed
Potassium 813mg 407mg Flax
Sodium 30mg 16mg Seed
Zinc 4.34mg 4.58mg Seed
Copper 1.22mg 0.924mg Flax
Manganese 2.482mg 2.723mg Seed
Selenium 25.4µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.31mg 0.5mg Seed
Vitamin C 0.6mg 1.6mg Seed
Vitamin B1 1.644mg 0.62mg Flax
Vitamin B2 0.161mg 0.17mg Seed
Vitamin B3 3.08mg 8.83mg Seed
Vitamin B5 0.985mg Flax
Vitamin B6 0.473mg Flax
Folate 87µg 49µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.436mg Seed
Threonine 0.766mg 0.709mg Flax
Isoleucine 0.896mg 0.801mg Flax
Leucine 1.235mg 1.371mg Seed
Lysine 0.862mg 0.97mg Seed
Methionine 0.37mg 0.588mg Seed
Phenylalanine 0.957mg 1.016mg Seed
Valine 1.072mg 0.95mg Flax
Histidine 0.472mg 0.531mg Seed
Trans Fat 0.14g Flax
Saturated Fat 3.663g 3.33g Seed
Monounsaturated Fat 7.527g 2.309g Flax
Polyunsaturated fat 28.73g 23.665g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
35%
Seed
Minerals Daily Need Coverage Score
191%
Flax
221%
Seed

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.

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.