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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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.
Contains
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Magnesium
+17%
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Potassium
+99.8%
Contains
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Copper
+32%
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Calcium
+147.5%
Contains
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Iron
+34.7%
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Phosphorus
+34%
Contains
less
Sodium
-46.7%
Contains
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Selenium
+117.3%
Equal in Zinc - 4.58
Equal in Manganese - 2.723
Contains
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Magnesium
+17%
Contains
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Potassium
+99.8%
Contains
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Copper
+32%
Contains
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Calcium
+147.5%
Contains
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Iron
+34.7%
Contains
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Phosphorus
+34%
Contains
less
Sodium
-46.7%
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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.
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Contains
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Vitamin B1
+165.2%
Contains
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Folate
+77.6%
Contains
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Vitamin A
+∞%
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Vitamin E
+61.3%
Contains
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Vitamin C
+166.7%
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Vitamin B3
+186.7%
Equal in Vitamin B2 - 0.17
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Vitamin B1
+165.2%
Contains
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Folate
+77.6%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+61.3%
Contains
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Vitamin C
+166.7%
Contains
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Vitamin B3
+186.7%
Equal in Vitamin B2 - 0.17
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+10.6%
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Fats
+37.2%
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Water
+20%
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Carbs
+45.8%
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Other
+29.4%
Equal in Protein - 16.54
Contains
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Protein
+10.6%
Contains
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Fats
+37.2%
Contains
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Water
+20%
Contains
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Carbs
+45.8%
Contains
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Other
+29.4%
Equal in Protein - 16.54
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+226%
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Polyunsaturated fat
+21.4%
Equal in Saturated Fat - 3.33
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Monounsaturated Fat
+226%
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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.
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Lower in Sugar |
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 1.58g | 7.72g |
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Protein | 18.29g | 16.54g |
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Fats | 42.16g | 30.74g |
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Carbs | 28.88g | 42.12g |
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Calories | 534kcal | 486kcal |
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Sugar | 1.55g |
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Fiber | 27.3g | 34.4g |
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Calcium | 255mg | 631mg |
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Iron | 5.73mg | 7.72mg |
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Magnesium | 392mg | 335mg |
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Phosphorus | 642mg | 860mg |
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Potassium | 813mg | 407mg |
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Sodium | 30mg | 16mg |
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Zinc | 4.34mg | 4.58mg |
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Copper | 1.22mg | 0.924mg |
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Manganese | 2.482mg | 2.723mg |
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Selenium | 25.4µg | 55.2µg |
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Vitamin A | 0IU | 54IU |
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Vitamin E | 0.31mg | 0.5mg |
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Vitamin C | 0.6mg | 1.6mg |
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Vitamin B1 | 1.644mg | 0.62mg |
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Vitamin B2 | 0.161mg | 0.17mg |
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Vitamin B3 | 3.08mg | 8.83mg |
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Vitamin B5 | 0.985mg |
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Vitamin B6 | 0.473mg |
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Folate | 87µg | 49µg |
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Vitamin K | 4.3µg |
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Tryptophan | 0.297mg | 0.436mg |
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Threonine | 0.766mg | 0.709mg |
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Isoleucine | 0.896mg | 0.801mg |
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Leucine | 1.235mg | 1.371mg |
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Lysine | 0.862mg | 0.97mg |
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Methionine | 0.37mg | 0.588mg |
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Phenylalanine | 0.957mg | 1.016mg |
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Valine | 1.072mg | 0.95mg |
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Histidine | 0.472mg | 0.531mg |
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Trans Fat | 0.14g |
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Saturated Fat | 3.663g | 3.33g |
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Monounsaturated Fat | 7.527g | 2.309g |
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Polyunsaturated fat | 28.73g | 23.665g |
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Omega-6 - Eicosadienoic acid | 0.007g |
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Omega-6 - Linoleic acid | 5.835g |
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Omega-3 - ALA | 17.83g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

35%

Minerals Daily Need Coverage Score
191%

221%

Comparison summary
Which food is lower in Sugar?

Seed is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?

Seed contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?

Seed is lower in Saturated Fat (difference - 0.333g)
Which food is lower in glycemic index?

Seed is lower in glycemic index (difference - 15)
Which food is cheaper?

Seed is cheaper (difference - $3)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.