Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flax vs Sunflower seed - In-Depth Nutrition Comparison

Compare

What are the main differences between Flax and Sunflower seed?

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

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

Infographic

Flax vs Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +226.9%
Contains more Magnesium +20.6%
Contains more Potassium +26%
Contains less Sodium -70%
Contains more Zinc +15.2%
Contains more Copper +47.5%
Equal in Iron - 5.25
Equal in Phosphorus - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains more Calcium +226.9%
Contains more Magnesium +20.6%
Contains more Potassium +26%
Contains less Sodium -70%
Contains more Zinc +15.2%
Contains more Copper +47.5%
Equal in Iron - 5.25
Equal in Phosphorus - 660

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
2
:
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +11245.2%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +120.5%
Contains more Vitamin B3 +170.6%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +184.4%
Contains more Folate +160.9%
Equal in Vitamin B1 - 1.48
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +11245.2%
Contains more Vitamin C +133.3%
Contains more Vitamin B2 +120.5%
Contains more Vitamin B3 +170.6%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +184.4%
Contains more Folate +160.9%
Equal in Vitamin B1 - 1.48

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Sunflower seed
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 Sunflower seed Opinion
Net carbs 1.58g 11.4g Sunflower seed
Protein 18.29g 20.78g Sunflower seed
Fats 42.16g 51.46g Sunflower seed
Carbs 28.88g 20g Flax
Calories 534kcal 584kcal Sunflower seed
Starch g g
Fructose 0g g Flax
Sugar 1.55g 2.62g Flax
Fiber 27.3g 8.6g Flax
Calcium 255mg 78mg Flax
Iron 5.73mg 5.25mg Flax
Magnesium 392mg 325mg Flax
Phosphorus 642mg 660mg Sunflower seed
Potassium 813mg 645mg Flax
Sodium 30mg 9mg Sunflower seed
Zinc 4.34mg 5mg Sunflower seed
Copper 1.22mg 1.8mg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin E 0.31mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 1.4mg Sunflower seed
Vitamin B1 1.644mg 1.48mg Flax
Vitamin B2 0.161mg 0.355mg Sunflower seed
Vitamin B3 3.08mg 8.335mg Sunflower seed
Vitamin B5 0.985mg 1.13mg Sunflower seed
Vitamin B6 0.473mg 1.345mg Sunflower seed
Folate 87µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.348mg Sunflower seed
Threonine 0.766mg 0.928mg Sunflower seed
Isoleucine 0.896mg 1.139mg Sunflower seed
Leucine 1.235mg 1.659mg Sunflower seed
Lysine 0.862mg 0.937mg Sunflower seed
Methionine 0.37mg 0.494mg Sunflower seed
Phenylalanine 0.957mg 1.169mg Sunflower seed
Valine 1.072mg 1.315mg Sunflower seed
Histidine 0.472mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 4.455g Flax
Monounsaturated Fat 7.527g 18.528g Sunflower seed
Polyunsaturated fat 28.73g 23.137g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Sunflower seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
156
Sunflower seed
Mineral Summary Score
181
Flax
191
Sunflower seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
125%
Sunflower seed
Carbohydrates
29%
Flax
20%
Sunflower seed
Fats
195%
Flax
238%
Sunflower seed

Comparison summary

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Sunflower seed - 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.