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  6. Flax seeds vs. Semolina

Flax seeds vs. Semolina — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and semolina?

  • Semolina has less vitamin B1, copper, fiber, magnesium, phosphorus, fats, manganese, iron, zinc, and protein than flax seeds.
  • Flax seeds' daily need coverage for vitamin B1 is 118% higher.
  • Flax seeds have 41 times more fats than semolina. Flax seeds have 42.16g of fats, while semolina has 1.03g.

We used Seeds, flaxseed and Rice, white, long-grain, parboiled, unenriched, dry types in this comparison.

Infographic

Flax seeds vs Semolina infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 19% 21% 15% 28% 95% 28% 66% 0.26% 135% 109%
Contains more MagnesiumMagnesium +1351.9%
Contains more CalciumCalcium +259.2%
Contains more PotassiumPotassium +367.2%
Contains more IronIron +674.3%
Contains more CopperCopper +329.6%
Contains more ZincZinc +325.5%
Contains more PhosphorusPhosphorus +319.6%
Contains more ManganeseManganese +139.8%
Contains more SeleniumSelenium +27.6%
Contains less SodiumSodium -93.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.6% 56% 12% 95% 40% 104% 0% 0.25% 6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +933.3%
Contains more Vitamin B1Vitamin B1 +633.9%
Contains more Vitamin B2Vitamin B2 +222%
Contains more Vitamin B5Vitamin B5 +46.6%
Contains more Vitamin KVitamin K +4200%
Contains more FolateFolate +987.5%
Contains more Vitamin B3Vitamin B3 +63.9%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~µg
~equal in Vitamin B6 ~0.452mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Semolina DV% diff.
Polyunsaturated fat 28.73g 0.322g 189%
Vitamin B1 1.644mg 0.224mg 118%
Copper 1.22mg 0.284mg 104%
Fiber 27.3g 1.8g 102%
Magnesium 392mg 27mg 87%
Phosphorus 642mg 153mg 70%
Fats 42.16g 1.03g 63%
Manganese 2.482mg 1.035mg 63%
Iron 5.73mg 0.74mg 62%
Zinc 4.34mg 1.02mg 30%
Starch 68.29g 28%
Protein 18.29g 7.51g 22%
Folate 87µg 8µg 20%
Potassium 813mg 174mg 19%
Calcium 255mg 71mg 18%
Monounsaturated fat 7.527g 0.258g 18%
Carbs 28.88g 80.89g 17%
Saturated fat 3.663g 0.294g 15%
Choline 78.7mg 14%
Vitamin B3 3.08mg 5.048mg 12%
Selenium 25.4µg 19.9µg 10%
Vitamin B2 0.161mg 0.05mg 9%
Calories 534kcal 374kcal 8%
Vitamin B5 0.985mg 0.672mg 6%
Vitamin K 4.3µg 0.1µg 4%
Vitamin E 0.31mg 0.03mg 2%
Vitamin B6 0.473mg 0.452mg 2%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 2mg 1%
Protein per 100 calories 3.4g 2g N/A
Calories per 10 g protein 292kcal 498kcal N/A
Weight per 100 calories 19g 27g N/A
Unsaturated / Saturated Fat ratio 9.9 2 N/A
Net carbs 1.58g 79.09g N/A
Sugar 1.55g 0.33g N/A
Tryptophan 0.297mg 0.103mg 0%
Threonine 0.766mg 0.271mg 0%
Isoleucine 0.896mg 0.339mg 0%
Leucine 1.235mg 0.656mg 0%
Lysine 0.862mg 0.215mg 0%
Methionine 0.37mg 0.183mg 0%
Phenylalanine 0.957mg 0.398mg 0%
Valine 1.072mg 0.47mg 0%
Histidine 0.472mg 0.185mg 0%
Fructose 0g 0.02g 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
8% 81% 10%
Protein: 7.51 g
Fats: 1.03 g
Carbs: 80.89 g
Water: 9.86 g
Other: 0.71 g
Contains more ProteinProtein +143.5%
Contains more FatsFats +3993.2%
Contains more CarbsCarbs +180.1%
Contains more WaterWater +41.7%

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
34% 30% 37%
Saturated fat: Sat. Fat 0.294 g
Monounsaturated fat: Mono. Fat 0.258 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +2817.4%
Contains more Poly. FatPolyunsaturated fat +8822.4%
Contains less Sat. FatSaturated fat -92%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 68.29 g
Sucrose: 0.21 g
Glucose: 0.11 g
Fructose: 0.02 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +447.6%
Contains more GlucoseGlucose +263.6%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Semolina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169758/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.