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  6. Flax seeds vs. Spaghetti

Flax seeds vs. Spaghetti — In-Depth Nutrition Comparison

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Differences between Flax seeds and Spaghetti

  • Flax seeds are higher than Spaghetti in Vitamin B1, Copper, Fiber, Manganese, Magnesium, Phosphorus, Iron, Zinc, Vitamin B6, and Calcium.
  • Flax seeds' daily need coverage for Vitamin B1 is 135% higher.
  • Flax seeds have 36 times more Calcium than Spaghetti. While Flax seeds have 255mg of Calcium, Spaghetti has only 7mg.

The food types used in this comparison are Seeds, flaxseed and Pasta, cooked, unenriched, without added salt.

Infographic

Flax seeds vs Spaghetti 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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
Contains more MagnesiumMagnesium +2077.8%
Contains more CalciumCalcium +3542.9%
Contains more PotassiumPotassium +1747.7%
Contains more IronIron +1046%
Contains more CopperCopper +1120%
Contains more ZincZinc +751%
Contains more PhosphorusPhosphorus +1006.9%
Contains more ManganeseManganese +670.8%
Contains less SodiumSodium -96.7%
~equal in Selenium ~26.4µg

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% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +8120%
Contains more Vitamin B2Vitamin B2 +705%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +779.5%
Contains more Vitamin B6Vitamin B6 +865.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1142.9%
Contains more CholineCholine +1129.7%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 g
Contains more ProteinProtein +215.3%
Contains more FatsFats +4433.3%
Contains more OtherOther +1225%
Contains more WaterWater +792.7%
~equal in Carbs ~30.86g

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
28% 21% 52%
Saturated Fat: Sat. Fat 0.176 g
Monounsaturated Fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 g
Contains more Mono. FatMonounsaturated Fat +5645.8%
Contains more Poly. FatPolyunsaturated fat +8712.9%
Contains less Sat. FatSaturated Fat -95.2%

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
98%
Starch: 26.01 g
Sucrose: 0.09 g
Glucose: 0.04 g
Fructose: 0.03 g
Lactose: 0 g
Maltose: 0.4 g
Galactose: 0 g
Contains more SucroseSucrose +1177.8%
Contains more GlucoseGlucose +900%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Spaghetti
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Spaghetti Opinion
Calories 534kcal 158kcal Flax seeds
Protein 18.29g 5.8g Flax seeds
Fats 42.16g 0.93g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 29.06g Spaghetti
Carbs 28.88g 30.86g Spaghetti
Magnesium 392mg 18mg Flax seeds
Calcium 255mg 7mg Flax seeds
Potassium 813mg 44mg Flax seeds
Iron 5.73mg 0.5mg Flax seeds
Sugar 1.55g 0.56g Spaghetti
Fiber 27.3g 1.8g Flax seeds
Copper 1.22mg 0.1mg Flax seeds
Zinc 4.34mg 0.51mg Flax seeds
Starch 26.01g Spaghetti
Phosphorus 642mg 58mg Flax seeds
Sodium 30mg 1mg Spaghetti
Vitamin E 0.31mg 0.06mg Flax seeds
Manganese 2.482mg 0.322mg Flax seeds
Selenium 25.4µg 26.4µg Spaghetti
Vitamin B1 1.644mg 0.02mg Flax seeds
Vitamin B2 0.161mg 0.02mg Flax seeds
Vitamin B3 3.08mg 0.4mg Flax seeds
Vitamin B5 0.985mg 0.112mg Flax seeds
Vitamin B6 0.473mg 0.049mg Flax seeds
Vitamin K 4.3µg 0µg Flax seeds
Folate 87µg 7µg Flax seeds
Choline 78.7mg 6.4mg Flax seeds
Saturated Fat 3.663g 0.176g Spaghetti
Monounsaturated Fat 7.527g 0.131g Flax seeds
Polyunsaturated fat 28.73g 0.326g Flax seeds
Tryptophan 0.297mg 0.083mg Flax seeds
Threonine 0.766mg 0.206mg Flax seeds
Isoleucine 0.896mg 0.228mg Flax seeds
Leucine 1.235mg 0.44mg Flax seeds
Lysine 0.862mg 0.133mg Flax seeds
Methionine 0.37mg 0.065mg Flax seeds
Phenylalanine 0.957mg 0.297mg Flax seeds
Valine 1.072mg 0.262mg Flax seeds
Histidine 0.472mg 0.132mg Flax seeds
Fructose 0g 0.03g Spaghetti
Omega-3 - ALA 0.024g Spaghetti
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Spaghetti
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
3%
Spaghetti
Minerals Daily Need Coverage Score
191%
Flax seeds
30%
Spaghetti

Comparison summary

Which food is lower in Sugar?
Spaghetti
Spaghetti is lower in Sugar (difference - 0.99g)
Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 29mg)
Which food is lower in Saturated Fat?
Spaghetti
Spaghetti is lower in Saturated Fat (difference - 3.487g)
Which food is lower in glycemic index?
Spaghetti
Spaghetti is lower in glycemic index (difference - 49)
Which food is cheaper?
Spaghetti
Spaghetti is cheaper (difference - $1.4)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.