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  6. Flax seeds vs. Seeds, sesame seeds, whole, roasted and toasted

Flax seeds vs. Seeds, sesame seeds, whole, roasted and toasted — In-Depth Nutrition Comparison

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The main differences between flax seeds and seeds, sesame seeds, whole, roasted and toasted

  • Flax seeds have more vitamin B1, fiber, and vitamin B5; however, seeds, sesame seeds, whole, roasted, and toasted has more copper, iron, calcium, zinc, vitamin B6, and selenium.
  • Daily need coverage for copper for seeds, sesame seeds, whole, roasted, and toasted is 139% higher.
  • Seeds, sesame seeds, whole, roasted, and toasted has 19 times less vitamin B5 than flax seeds. Flax seeds have 0.985mg of vitamin B5, while seeds, sesame seeds, whole, roasted, and toasted has 0.051mg.
  • Flax seeds are lower in saturated fat.

Food types used in this article are Seeds, flaxseed and Seeds, sesame seeds, whole, roasted, and toasted.

Infographic

Flax seeds vs Seeds, sesame seeds, whole, roasted and toasted 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 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 188%
Contains more PotassiumPotassium +71.2%
Contains more CalciumCalcium +287.8%
Contains more IronIron +157.6%
Contains more CopperCopper +102.5%
Contains more ZincZinc +65%
Contains less SodiumSodium -63.3%
Contains more SeleniumSelenium +35.4%
~equal in Magnesium ~356mg
~equal in Phosphorus ~638mg
~equal in Manganese ~2.496mg

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 0% 0% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +104.7%
Contains more Vitamin B5Vitamin B5 +1831.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +55.9%
Contains more Vitamin B3Vitamin B3 +48.7%
Contains more Vitamin B6Vitamin B6 +69.6%
Contains more FolateFolate +12.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Seeds, sesame seeds, whole, roasted and toasted DV% diff.
Copper 1.22mg 2.47mg 139%
Iron 5.73mg 14.76mg 113%
Calcium 255mg 989mg 73%
Vitamin B1 1.644mg 0.803mg 70%
Fiber 27.3g 14g 53%
Polyunsaturated fat 28.73g 21.039g 51%
Monounsaturated fat 7.527g 18.127g 27%
Zinc 4.34mg 7.16mg 26%
Vitamin B6 0.473mg 0.802mg 25%
Vitamin B5 0.985mg 0.051mg 19%
Selenium 25.4µg 34.4µg 16%
Choline 78.7mg 14%
Saturated fat 3.663g 6.722g 14%
Potassium 813mg 475mg 10%
Fats 42.16g 48g 9%
Magnesium 392mg 356mg 9%
Vitamin B3 3.08mg 4.581mg 9%
Vitamin B2 0.161mg 0.251mg 7%
Vitamin K 4.3µg 4%
Protein 18.29g 16.96g 3%
Folate 87µg 98µg 3%
Calories 534kcal 565kcal 2%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0mg 1%
Carbs 28.88g 25.74g 1%
Phosphorus 642mg 638mg 1%
Sodium 30mg 11mg 1%
Manganese 2.482mg 2.496mg 1%
Net carbs 1.58g 11.74g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.371mg 0%
Threonine 0.766mg 0.704mg 0%
Isoleucine 0.896mg 0.73mg 0%
Leucine 1.235mg 1.299mg 0%
Lysine 0.862mg 0.544mg 0%
Methionine 0.37mg 0.56mg 0%
Phenylalanine 0.957mg 0.899mg 0%
Valine 1.072mg 0.947mg 0%
Histidine 0.472mg 0.499mg 0%
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
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 g
Contains more CarbsCarbs +12.2%
Contains more WaterWater +110.9%
Contains more FatsFats +13.9%
Contains more OtherOther +61.7%
~equal in Protein ~16.96g

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
15% 40% 46%
Saturated fat: Sat. Fat 6.722 g
Monounsaturated fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
Contains less Sat. FatSaturated fat -45.5%
Contains more Poly. FatPolyunsaturated fat +36.6%
Contains more Mono. FatMonounsaturated fat +140.8%

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. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/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.