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  6. Flax seeds vs. Sunflower seeds

Flax seeds vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the main differences between Flax seeds and Sunflower seeds?

  • Flax seeds are richer in Fiber, Manganese, Calcium, and Magnesium, yet Sunflower seeds are richer in Vitamin E, Vitamin B6, Copper, Selenium, Folate, and Vitamin B3.
  • Sunflower seeds' daily need coverage for Vitamin E is 232% higher.
  • Flax seeds have 3 times more Calcium than Sunflower seeds. Flax seeds have 255mg of Calcium, while Sunflower seeds have 78mg.

We used Seeds, flaxseed and Seeds, sunflower seed kernels, dried types in this comparison.

Infographic

Flax seeds vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more MagnesiumMagnesium +20.6%
Contains more CalciumCalcium +226.9%
Contains more PotassiumPotassium +26%
Contains more ManganeseManganese +27.3%
Contains more CopperCopper +47.5%
Contains more ZincZinc +15.2%
Contains less SodiumSodium -70%
Contains more SeleniumSelenium +108.7%
~equal in Iron ~5.25mg
~equal in Phosphorus ~660mg

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 4.7% 3% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +42.8%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +11245.2%
Contains more Vitamin B2Vitamin B2 +120.5%
Contains more Vitamin B3Vitamin B3 +170.6%
Contains more Vitamin B5Vitamin B5 +14.7%
Contains more Vitamin B6Vitamin B6 +184.4%
Contains more FolateFolate +160.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~1.48mg
~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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more CarbsCarbs +44.4%
Contains more WaterWater +47.1%
Contains more OtherOther +22.4%
Contains more ProteinProtein +13.6%
Contains more FatsFats +22.1%

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
10% 40% 50%
Saturated Fat: Sat. Fat 4.455 g
Monounsaturated Fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated Fat -17.8%
Contains more Poly. FatPolyunsaturated fat +24.2%
Contains more Mono. FatMonounsaturated Fat +146.2%

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
100%
Starch: 0 g
Sucrose: 2.5 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more SucroseSucrose +117.4%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~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 Sunflower seeds
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Sunflower seeds Opinion
Calories 534kcal 584kcal Sunflower seeds
Protein 18.29g 20.78g Sunflower seeds
Fats 42.16g 51.46g Sunflower seeds
Vitamin C 0.6mg 1.4mg Sunflower seeds
Net carbs 1.58g 11.4g Sunflower seeds
Carbs 28.88g 20g Flax seeds
Magnesium 392mg 325mg Flax seeds
Calcium 255mg 78mg Flax seeds
Potassium 813mg 645mg Flax seeds
Iron 5.73mg 5.25mg Flax seeds
Sugar 1.55g 2.62g Flax seeds
Fiber 27.3g 8.6g Flax seeds
Copper 1.22mg 1.8mg Sunflower seeds
Zinc 4.34mg 5mg Sunflower seeds
Phosphorus 642mg 660mg Sunflower seeds
Sodium 30mg 9mg Sunflower seeds
Vitamin A 0IU 50IU Sunflower seeds
Vitamin A 0µg 3µg Sunflower seeds
Vitamin E 0.31mg 35.17mg Sunflower seeds
Manganese 2.482mg 1.95mg Flax seeds
Selenium 25.4µg 53µg Sunflower seeds
Vitamin B1 1.644mg 1.48mg Flax seeds
Vitamin B2 0.161mg 0.355mg Sunflower seeds
Vitamin B3 3.08mg 8.335mg Sunflower seeds
Vitamin B5 0.985mg 1.13mg Sunflower seeds
Vitamin B6 0.473mg 1.345mg Sunflower seeds
Vitamin K 4.3µg 0µg Flax seeds
Folate 87µg 227µg Sunflower seeds
Choline 78.7mg 55.1mg Flax seeds
Saturated Fat 3.663g 4.455g Flax seeds
Monounsaturated Fat 7.527g 18.528g Sunflower seeds
Polyunsaturated fat 28.73g 23.137g Flax seeds
Tryptophan 0.297mg 0.348mg Sunflower seeds
Threonine 0.766mg 0.928mg Sunflower seeds
Isoleucine 0.896mg 1.139mg Sunflower seeds
Leucine 1.235mg 1.659mg Sunflower seeds
Lysine 0.862mg 0.937mg Sunflower seeds
Methionine 0.37mg 0.494mg Sunflower seeds
Phenylalanine 0.957mg 1.169mg Sunflower seeds
Valine 1.072mg 1.315mg Sunflower seeds
Histidine 0.472mg 0.632mg Sunflower seeds
Omega-3 - EPA 0g 0.014g Sunflower seeds
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 Sunflower seeds
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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
191%
Flax seeds
207%
Sunflower seeds

Comparison summary

Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 0.792g)
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.

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.