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. Wheat

Flax seeds vs. Wheat — In-Depth Nutrition Comparison

Compare

How are flax seeds and wheat different?

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, vitamin B6, calcium, and zinc than wheat.
  • Daily need coverage for vitamin B1 for flax seeds is 129% higher.
  • Flax seeds contain 28 times more calcium than wheat. While flax seeds contain 255mg of calcium, wheat contains only 9mg.

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

Infographic

Flax seeds vs Wheat 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%
Wheat
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +2733.3%
Contains more PotassiumPotassium +395.7%
Contains more IronIron +225.6%
Contains more CopperCopper +489.4%
Contains more ZincZinc +135.9%
Contains more PhosphorusPhosphorus +336.7%
Contains more ManganeseManganese +141%
Contains less SodiumSodium -73.3%
Contains more SeleniumSelenium +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.
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%
Wheat
Wheat
0
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +1630.5%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +690.9%
Contains more CholineCholine +∞%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Wheat DV% diff.
Polyunsaturated fat 28.73g 0.243g 190%
Vitamin B1 1.644mg 0.095mg 129%
Copper 1.22mg 0.207mg 113%
Fiber 27.3g 4.3g 92%
Magnesium 392mg 48mg 82%
Phosphorus 642mg 147mg 71%
Fats 42.16g 0.83g 64%
Manganese 2.482mg 1.03mg 63%
Iron 5.73mg 1.76mg 50%
Vitamin B6 0.473mg 0.07mg 31%
Protein 18.29g 5.71g 25%
Calcium 255mg 9mg 25%
Zinc 4.34mg 1.84mg 23%
Calories 534kcal 132kcal 20%
Vitamin B5 0.985mg 20%
Folate 87µg 11µg 19%
Potassium 813mg 164mg 19%
Monounsaturated fat 7.527g 0.084g 19%
Saturated fat 3.663g 0.077g 16%
Choline 78.7mg 14%
Selenium 25.4µg 31.9µg 12%
Vitamin B2 0.161mg 0.03mg 10%
Vitamin B3 3.08mg 2.305mg 5%
Vitamin K 4.3µg 4%
Sodium 30mg 8mg 1%
Vitamin C 0.6mg 1%
Carbs 28.88g 27.6g 0%
Net carbs 1.58g 23.3g N/A
Sugar 1.55g 3.07g N/A
Vitamin E 0.31mg 0.24mg 0%
Trans fat 0.002g N/A
Tryptophan 0.297mg 0.051mg 0%
Threonine 0.766mg 0.172mg 0%
Isoleucine 0.896mg 0.22mg 0%
Leucine 1.235mg 0.432mg 0%
Lysine 0.862mg 0.161mg 0%
Methionine 0.37mg 0.097mg 0%
Phenylalanine 0.957mg 0.3mg 0%
Valine 1.072mg 0.267mg 0%
Histidine 0.472mg 0.147mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

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
Wheat
Wheat
1
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 ProteinProtein +220.3%
Contains more FatsFats +4979.5%
Contains more OtherOther +445.6%
Contains more WaterWater +836.5%
~equal in Carbs ~27.6g

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
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 g
Contains more Mono. FatMonounsaturated fat +8860.7%
Contains more Poly. FatPolyunsaturated fat +11723%
Contains less Sat. FatSaturated fat -97.9%

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
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle

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. 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.