Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Flax seeds
  5. Compare
  6. Flax seeds vs. Wafer

Flax seeds vs. Wafer — In-Depth Nutrition Comparison

Compare

What are the differences between flax seeds and wafer?

  • Flax seeds are richer than wafer in vitamin B1, fiber, copper, magnesium, manganese, phosphorus, selenium, vitamin B6, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 120% more.
  • Flax seeds have 9 times more vitamin B6 than wafer. While flax seeds have 0.473mg of vitamin B6, wafer has only 0.051mg.
  • The amount of sodium in flax seeds is lower.

We used Seeds, flaxseed and Cookies, chocolate wafers types in this article.

Infographic

Flax seeds vs Wafer 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%
Wafer
Wafer
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +639.6%
Contains more CalciumCalcium +722.6%
Contains more PotassiumPotassium +287.1%
Contains more IronIron +42.9%
Contains more CopperCopper +163.5%
Contains more ZincZinc +298.2%
Contains more PhosphorusPhosphorus +386.4%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +256.6%
Contains more SeleniumSelenium +345.6%

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%
Wafer
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +709.9%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more Vitamin B6Vitamin B6 +827.5%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +85.1%
Contains more CholineCholine +450.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +132.3%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.858mg

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
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +177.1%
Contains more FatsFats +196.9%
Contains more WaterWater +54.7%
Contains more OtherOther +85.5%
Contains more CarbsCarbs +151.7%

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
Wafer
Wafer
0
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -13.6%
Contains more Mono. FatMonounsaturated fat +54.7%
Contains more Poly. FatPolyunsaturated fat +591.8%

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 Wafer
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Wafer DV% diff.
Polyunsaturated fat 28.73g 4.153g 164%
Vitamin B1 1.644mg 0.203mg 120%
Fiber 27.3g 3.4g 96%
Copper 1.22mg 0.463mg 84%
Magnesium 392mg 53mg 81%
Manganese 2.482mg 0.696mg 78%
Phosphorus 642mg 132mg 73%
Fats 42.16g 14.2g 43%
Selenium 25.4µg 5.7µg 36%
Vitamin B6 0.473mg 0.051mg 32%
Zinc 4.34mg 1.09mg 30%
Sodium 30mg 580mg 24%
Protein 18.29g 6.6g 23%
Iron 5.73mg 4.01mg 22%
Calcium 255mg 31mg 22%
Potassium 813mg 210mg 18%
Carbs 28.88g 72.7g 15%
Choline 78.7mg 14.3mg 12%
Vitamin B5 0.985mg 0.381mg 12%
Folate 87µg 47µg 10%
Vitamin B2 0.161mg 0.266mg 8%
Monounsaturated fat 7.527g 4.865g 7%
Calories 534kcal 433kcal 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.31mg 0.72mg 3%
Saturated fat 3.663g 4.241g 3%
Caffeine 0mg 10mg 3%
Vitamin K 4.3µg 2.4µg 2%
Vitamin B3 3.08mg 2.858mg 1%
Vitamin C 0.6mg 0mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 1.58g 69.3g N/A
Sugar 1.55g 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.297mg 0.096mg 0%
Threonine 0.766mg 0.22mg 0%
Isoleucine 0.896mg 0.261mg 0%
Leucine 1.235mg 0.447mg 0%
Lysine 0.862mg 0.281mg 0%
Methionine 0.37mg 0.105mg 0%
Phenylalanine 0.957mg 0.308mg 0%
Valine 1.072mg 0.323mg 0%
Histidine 0.472mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
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 Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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
21%
Wafer
Minerals Daily Need Coverage Score
191%
Flax seeds
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 61)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 35.88g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 550mg)
Which food is lower in Saturated fat?
Flax seeds
Flax seeds is lower in Saturated fat (difference - 0.578g)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.