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Flax vs. Sunflower seed — In-Depth Nutrition Comparison

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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" charts 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 more Manganese +27.3%
Contains less Sodium -70%
Contains more Zinc +15.2%
Contains more Copper +47.5%
Contains more Selenium +108.7%
Equal in Iron - 5.25
Equal in Phosphorus - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains more Calcium +226.9%
Contains more Magnesium +20.6%
Contains more Potassium +26%
Contains more Manganese +27.3%
Contains less Sodium -70%
Contains more Zinc +15.2%
Contains more Copper +47.5%
Contains more Selenium +108.7%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
3
:
Contains more Vitamin B1 +11.1%
Contains more Choline +42.8%
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 Choline Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 43% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 31% 0%
Contains more Vitamin B1 +11.1%
Contains more Choline +42.8%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +44.4%
Contains more Water +47.1%
Contains more Other +22.4%
Contains more Protein +13.6%
Contains more Fats +22.1%
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 Carbs +44.4%
Contains more Water +47.1%
Contains more Other +22.4%
Contains more Protein +13.6%
Contains more Fats +22.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.8%
Contains more Polyunsaturated fat +24.2%
Contains more Monounsaturated Fat +146.2%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -17.8%
Contains more Polyunsaturated fat +24.2%
Contains more Monounsaturated Fat +146.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Sucrose +117.4%
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 Glucose +∞%
Contains more Sucrose +117.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 2.482mg 1.95mg Flax
Selenium 25.4µg 53µg Sunflower seed
Vitamin A 0IU 50IU Sunflower seed
Vitamin A RAE 0µg 3µg Sunflower seed
Vitamin E 0.31mg 35.17mg Sunflower seed
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
Choline 78.7mg 55.1mg Flax
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
Saturated Fat 3.663g 4.455g Flax
Omega-3 - EPA 0g 0.014g Sunflower seed
Monounsaturated Fat 7.527g 18.528g Sunflower seed
Polyunsaturated fat 28.73g 23.137g Flax
Omega-6 - Eicosadienoic acid 0.007g 0g 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

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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
146%
Sunflower seed
Minerals Daily Need Coverage Score
191%
Flax
207%
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

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 - 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.