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Flax seeds vs. Sugar substitute — In-Depth Nutrition Comparison

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How are flax seeds and sugar substitute different?

  • Flax seeds are higher in vitamin B1, copper, manganese, fiber, magnesium, phosphorus, iron, zinc, and vitamin B6; however, sugar substitute is richer in calcium.
  • Daily need coverage for vitamin B1 for flax seeds is 136% higher.
  • Flax seeds contain 174 times more copper than sugar substitute. While flax seeds contain 1.22mg of copper, sugar substitute contains only 0.007mg.

Seeds, flaxseed and Sweeteners, sugar substitute, granulated, brown are the varieties used in this article.

Infographic

Flax seeds vs Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Contains more MagnesiumMagnesium +6433.3%
Contains more PotassiumPotassium +1984.6%
Contains more IronIron +3481.3%
Contains more CopperCopper +17328.6%
Contains more ZincZinc +10750%
Contains more PhosphorusPhosphorus +7925%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +11181.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +244.7%

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% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +10860%
Contains more Vitamin B2Vitamin B2 +973.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +1131.3%
Contains more Vitamin B6Vitamin B6 +3053.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Contains more ProteinProtein +787.9%
Contains more FatsFats +∞%
Contains more CarbsCarbs +193.5%
Contains more WaterWater +31.3%
~equal in Other ~4.03g

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
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +172.5%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0g
~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 Sugar substitute
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Sugar substitute DV% diff.
Polyunsaturated fat 28.73g 192%
Vitamin B1 1.644mg 0.015mg 136%
Copper 1.22mg 0.007mg 135%
Fiber 27.3g 0.6g 107%
Manganese 2.482mg 0.022mg 107%
Magnesium 392mg 6mg 92%
Phosphorus 642mg 8mg 91%
Iron 5.73mg 0.16mg 70%
Fats 42.16g 0g 65%
Calcium 255mg 879mg 62%
Selenium 25.4µg 46%
Zinc 4.34mg 0.04mg 39%
Vitamin B6 0.473mg 0.015mg 35%
Protein 18.29g 2.06g 32%
Sodium 30mg 572mg 24%
Potassium 813mg 39mg 23%
Folate 87µg 22%
Monounsaturated fat 7.527g 19%
Carbs 28.88g 84.77g 19%
Vitamin B3 3.08mg 19%
Vitamin B5 0.985mg 0.08mg 18%
Saturated fat 3.663g 17%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0.015mg 11%
Calories 534kcal 347kcal 9%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Starch 3.52g 1%
Vitamin C 0.6mg 1%
Net carbs 1.58g 84.17g N/A
Sugar 1.55g 4.03g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Sugar substitute
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
1%
Sugar substitute
Minerals Daily Need Coverage Score
191%
Flax seeds
36%
Sugar substitute

Comparison summary

Which food is lower in Cholesterol?
Sugar substitute
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute
Sugar substitute is lower in Saturated fat (difference - 3.663g)
Which food is lower in glycemic index?
Sugar substitute
Sugar substitute is lower in glycemic index (difference - 40)
Which food is cheaper?
Sugar substitute
Sugar substitute is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.48g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 542mg)
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

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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.