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  6. Flax seeds vs. Wheat

Flax seeds vs. Wheat — In-Depth Nutrition Comparison

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What are the main differences between flax seeds and wheat ?

  • Flax seeds are 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 seeds have 8 times more saturated fat than wheat . Flax seeds have 3.663g of saturated fat, while wheat has 0.454g.

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

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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +172.2%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +88.6%
Contains more IronIron +62.8%
Contains more CopperCopper +120.6%
Contains more PhosphorusPhosphorus +26.4%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +21.4%
Contains more SeleniumSelenium +252%
~equal in Zinc ~4.16mg

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% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +292.4%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B6Vitamin B6 +12.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +102.3%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +118.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.935mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Wheat DV% diff.
Polyunsaturated fat 28.73g 0.978g 185%
Selenium 25.4µg 89.4µg 116%
Fiber 27.3g 109%
Vitamin B1 1.644mg 0.419mg 102%
Copper 1.22mg 0.553mg 74%
Fats 42.16g 2.47g 61%
Magnesium 392mg 144mg 59%
Iron 5.73mg 3.52mg 28%
Manganese 2.482mg 3.012mg 23%
Vitamin B3 3.08mg 6.738mg 23%
Calcium 255mg 34mg 22%
Phosphorus 642mg 508mg 19%
Monounsaturated fat 7.527g 0.344g 18%
Saturated fat 3.663g 0.454g 15%
Choline 78.7mg 14%
Carbs 28.88g 71.13g 14%
Potassium 813mg 431mg 11%
Folate 87µg 43µg 11%
Calories 534kcal 339kcal 10%
Protein 18.29g 13.68g 9%
Vitamin B6 0.473mg 0.419mg 4%
Vitamin K 4.3µg 4%
Vitamin B2 0.161mg 0.121mg 3%
Vitamin E 0.31mg 2%
Zinc 4.34mg 4.16mg 2%
Vitamin B5 0.985mg 0.935mg 1%
Sodium 30mg 2mg 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 71.13g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.176mg 0%
Threonine 0.766mg 0.366mg 0%
Isoleucine 0.896mg 0.533mg 0%
Leucine 1.235mg 0.934mg 0%
Lysine 0.862mg 0.303mg 0%
Methionine 0.37mg 0.221mg 0%
Phenylalanine 0.957mg 0.681mg 0%
Valine 1.072mg 0.594mg 0%
Histidine 0.472mg 0.322mg 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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +33.7%
Contains more FatsFats +1606.9%
Contains more OtherOther +108.4%
Contains more CarbsCarbs +146.3%
Contains more WaterWater +57.2%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2088.1%
Contains more Poly. FatPolyunsaturated fat +2837.6%
Contains less Sat. FatSaturated fat -87.6%

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/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.