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Flax vs Wheat - In-Depth Nutrition Comparison

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What are the main differences between Flax and Wheat?

  • Flax is richer in Vitamin B1, Copper, Magnesium, Iron, Calcium and Phosphorus, yet Wheat is richer in Selenium, Manganese and Vitamin B3.
  • Wheat's daily need coverage for Selenium is 116% higher.
  • Flax has 8 times more Saturated Fat than Wheat. Flax has 3.663g of Saturated Fat, while Wheat has 0.454g.

We used Seeds, flaxseed and Wheat, durum types in this comparison.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Wheat
Contains more Iron +62.8%
Contains more Calcium +650%
Contains more Potassium +88.6%
Contains more Magnesium +172.2%
Contains more Copper +120.6%
Contains more Phosphorus +26.4%
Contains less Sodium -93.3%
Equal in Zinc - 4.16
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +62.8%
Contains more Calcium +650%
Contains more Potassium +88.6%
Contains more Magnesium +172.2%
Contains more Copper +120.6%
Contains more Phosphorus +26.4%
Contains less Sodium -93.3%
Equal in Zinc - 4.16

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
8
:
1
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin B1 +292.4%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B6 +12.9%
Contains more Folate +102.3%
Contains more Vitamin B3 +118.8%
Equal in Vitamin B5 - 0.935
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +292.4%
Contains more Vitamin B2 +33.1%
Contains more Vitamin B6 +12.9%
Contains more Folate +102.3%
Contains more Vitamin B3 +118.8%
Equal in Vitamin B5 - 0.935

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
63
Flax
37
Wheat
Mineral Summary Score
181
Flax
100
Wheat

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 the food
Protein
110%
Flax
82%
Wheat
Carbohydrates
29%
Flax
71%
Wheat
Fats
195%
Flax
11%
Wheat

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Wheat
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Wheat
Wheat contains less Sugars (difference - 1.55g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.209g)
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 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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Wheat Opinion
Calories 534 339 Flax
Protein 18.29 13.68 Flax
Fats 42.16 2.47 Flax
Vitamin C 0.6 0 Flax
Carbs 28.88 71.13 Wheat
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 3.52 Flax
Calcium 255 34 Flax
Potassium 813 431 Flax
Magnesium 392 144 Flax
Sugars 1.55 Wheat
Fiber 27.3 Flax
Copper 1.22 0.553 Flax
Zinc 4.34 4.16 Flax
Starch
Phosphorus 642 508 Flax
Sodium 30 2 Wheat
Vitamin A 0 0
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.419 Flax
Vitamin B2 0.161 0.121 Flax
Vitamin B3 3.08 6.738 Wheat
Vitamin B5 0.985 0.935 Flax
Vitamin B6 0.473 0.419 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 43 Flax
Trans Fat
Saturated Fat 3.663 0.454 Wheat
Monounsaturated Fat 7.527 0.344 Flax
Polyunsaturated fat 28.73 0.978 Flax
Tryptophan 0.297 0.176 Flax
Threonine 0.766 0.366 Flax
Isoleucine 0.896 0.533 Flax
Leucine 1.235 0.934 Flax
Lysine 0.862 0.303 Flax
Methionine 0.37 0.221 Flax
Phenylalanine 0.957 0.681 Flax
Valine 1.072 0.594 Flax
Histidine 0.472 0.322 Flax
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.