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
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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
Contains
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Calcium
+650%
Contains
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Iron
+62.8%
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Magnesium
+172.2%
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Phosphorus
+26.4%
Contains
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Potassium
+88.6%
Contains
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Copper
+120.6%
Contains
less
Sodium
-93.3%
Equal in Zinc - 4.16
Contains
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Calcium
+650%
Contains
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Iron
+62.8%
Contains
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Magnesium
+172.2%
Contains
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Phosphorus
+26.4%
Contains
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Potassium
+88.6%
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Copper
+120.6%
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
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Contains
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Vitamin C
+∞%
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Vitamin B1
+292.4%
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Vitamin B2
+33.1%
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Vitamin B6
+12.9%
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Folate
+102.3%
Contains
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Vitamin B3
+118.8%
Equal in Vitamin B5 - 0.935
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Vitamin C
+∞%
Contains
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Vitamin B1
+292.4%
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Vitamin B2
+33.1%
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Vitamin B6
+12.9%
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Folate
+102.3%
Contains
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Vitamin B3
+118.8%
Equal in Vitamin B5 - 0.935
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+33.7%
Contains
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Fats
+1606.9%
Contains
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Other
+108.4%
Contains
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Carbs
+146.3%
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Water
+57.2%
Contains
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Protein
+33.7%
Contains
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Fats
+1606.9%
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Other
+108.4%
Contains
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Carbs
+146.3%
Contains
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Water
+57.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2088.1%
Contains
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Polyunsaturated fat
+2837.6%
Contains
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Saturated Fat
-87.6%
Contains
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Monounsaturated Fat
+2088.1%
Contains
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Polyunsaturated fat
+2837.6%
Contains
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Saturated Fat
-87.6%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.58g | 71.13g |
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| Protein | 18.29g | 13.68g |
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| Fats | 42.16g | 2.47g |
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| Carbs | 28.88g | 71.13g |
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| Calories | 534kcal | 339kcal |
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| Sugar | 1.55g |
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| Fiber | 27.3g |
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| Calcium | 255mg | 34mg |
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| Iron | 5.73mg | 3.52mg |
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| Magnesium | 392mg | 144mg |
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| Phosphorus | 642mg | 508mg |
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| Potassium | 813mg | 431mg |
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| Sodium | 30mg | 2mg |
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| Zinc | 4.34mg | 4.16mg |
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| Copper | 1.22mg | 0.553mg |
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| Vitamin E | 0.31mg |
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| Vitamin C | 0.6mg | 0mg |
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| Vitamin B1 | 1.644mg | 0.419mg |
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| Vitamin B2 | 0.161mg | 0.121mg |
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| Vitamin B3 | 3.08mg | 6.738mg |
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| Vitamin B5 | 0.985mg | 0.935mg |
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| Vitamin B6 | 0.473mg | 0.419mg |
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| Folate | 87µg | 43µg |
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| Vitamin K | 4.3µg |
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| Tryptophan | 0.297mg | 0.176mg |
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| Threonine | 0.766mg | 0.366mg |
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| Isoleucine | 0.896mg | 0.533mg |
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| Leucine | 1.235mg | 0.934mg |
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| Lysine | 0.862mg | 0.303mg |
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| Methionine | 0.37mg | 0.221mg |
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| Phenylalanine | 0.957mg | 0.681mg |
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| Valine | 1.072mg | 0.594mg |
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| Histidine | 0.472mg | 0.322mg |
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| Saturated Fat | 3.663g | 0.454g |
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| Monounsaturated Fat | 7.527g | 0.344g |
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| Polyunsaturated fat | 28.73g | 0.978g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
63%
37%
Minerals Daily Need Coverage Score
181%
100%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 3.209g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat is cheaper (difference - $2.6)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)