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Flax vs. Wheat — In-Depth Nutrition Comparison

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How are Flax and Wheat different?

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Manganese, Iron, Vitamin B6, Calcium, and Zinc than Wheat.
  • Daily need coverage for Vitamin B1 from Flax is 129% higher.
  • Flax contains 28 times more Calcium than Wheat. While Flax contains 255mg of Calcium, Wheat contains only 9mg.

Seeds, flaxseed and Wheat, KAMUT khorasan, cooked are the varieties used in this article.

Infographic

Flax vs Wheat infographic
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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.
Flax
8
:
2
Wheat
Contains more Calcium +2733.3%
Contains more Iron +225.6%
Contains more Magnesium +716.7%
Contains more Phosphorus +336.7%
Contains more Potassium +395.7%
Contains more Zinc +135.9%
Contains more Copper +489.4%
Contains more Manganese +141%
Contains less Sodium -73.3%
Contains more Selenium +25.6%
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 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +2733.3%
Contains more Iron +225.6%
Contains more Magnesium +716.7%
Contains more Phosphorus +336.7%
Contains more Potassium +395.7%
Contains more Zinc +135.9%
Contains more Copper +489.4%
Contains more Manganese +141%
Contains less Sodium -73.3%
Contains more Selenium +25.6%

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.
Flax
10
:
1
Wheat
Contains more Vitamin E +29.2%
Contains more Vitamin B1 +1630.5%
Contains more Vitamin B2 +436.7%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B6 +575.7%
Contains more Folate +690.9%
Contains more Vitamin A +∞%
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 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin E +29.2%
Contains more Vitamin B1 +1630.5%
Contains more Vitamin B2 +436.7%
Contains more Vitamin B3 +33.6%
Contains more Vitamin B6 +575.7%
Contains more Folate +690.9%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
4
:
1
Wheat
Contains more Protein +220.3%
Contains more Fats +4979.5%
Contains more Other +445.6%
Contains more Water +836.5%
Equal in Carbs - 27.6
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
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +220.3%
Contains more Fats +4979.5%
Contains more Other +445.6%
Contains more Water +836.5%
Equal in Carbs - 27.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
1
Wheat
Contains more Monounsaturated Fat +8860.7%
Contains more Polyunsaturated fat +11723%
Contains less Saturated Fat -97.9%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +8860.7%
Contains more Polyunsaturated fat +11723%
Contains less Saturated Fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Wheat Opinion
Net carbs 1.58g 23.3g Wheat
Protein 18.29g 5.71g Flax
Fats 42.16g 0.83g Flax
Carbs 28.88g 27.6g Flax
Calories 534kcal 132kcal Flax
Sugar 1.55g 3.07g Flax
Fiber 27.3g 4.3g Flax
Calcium 255mg 9mg Flax
Iron 5.73mg 1.76mg Flax
Magnesium 392mg 48mg Flax
Phosphorus 642mg 147mg Flax
Potassium 813mg 164mg Flax
Sodium 30mg 8mg Wheat
Zinc 4.34mg 1.84mg Flax
Copper 1.22mg 0.207mg Flax
Manganese 2.482mg 1.03mg Flax
Selenium 25.4µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 0.31mg 0.24mg Flax
Vitamin C 0.6mg Flax
Vitamin B1 1.644mg 0.095mg Flax
Vitamin B2 0.161mg 0.03mg Flax
Vitamin B3 3.08mg 2.305mg Flax
Vitamin B5 0.985mg Flax
Vitamin B6 0.473mg 0.07mg Flax
Folate 87µg 11µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.051mg Flax
Threonine 0.766mg 0.172mg Flax
Isoleucine 0.896mg 0.22mg Flax
Leucine 1.235mg 0.432mg Flax
Lysine 0.862mg 0.161mg Flax
Methionine 0.37mg 0.097mg Flax
Phenylalanine 0.957mg 0.3mg Flax
Valine 1.072mg 0.267mg Flax
Histidine 0.472mg 0.147mg Flax
Trans Fat 0.002g Flax
Saturated Fat 3.663g 0.077g Wheat
Monounsaturated Fat 7.527g 0.084g Flax
Polyunsaturated fat 28.73g 0.243g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Wheat
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
63%
Flax
9%
Wheat
Minerals Daily Need Coverage Score
191%
Flax
61%
Wheat

Comparison summary

Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.586g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.6)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.52g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.