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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
7
:
Contains more Calcium +650%
Contains more Iron +62.8%
Contains more Magnesium +172.2%
Contains more Phosphorus +26.4%
Contains more Potassium +88.6%
Contains more Copper +120.6%
Contains less Sodium -93.3%
Contains more Manganese +21.4%
Contains more Selenium +252%
Equal in Zinc - 4.16
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 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +650%
Contains more Iron +62.8%
Contains more Magnesium +172.2%
Contains more Phosphorus +26.4%
Contains more Potassium +88.6%
Contains more Copper +120.6%
Contains less Sodium -93.3%
Contains more Manganese +21.4%
Contains more Selenium +252%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
8
:
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 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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
3
:
Contains more Protein +33.7%
Contains more Fats +1606.9%
Contains more Other +108.4%
Contains more Carbs +146.3%
Contains more Water +57.2%
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 Protein +33.7%
Contains more Fats +1606.9%
Contains more Other +108.4%
Contains more Carbs +146.3%
Contains more Water +57.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
2
:
Contains more Monounsaturated Fat +2088.1%
Contains more Polyunsaturated fat +2837.6%
Contains less Saturated Fat -87.6%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +2088.1%
Contains more Polyunsaturated fat +2837.6%
Contains less Saturated Fat -87.6%

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 Sugar 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

All nutrients comparison - raw data values

Nutrient Flax Wheat Opinion
Net carbs 1.58g 71.13g Wheat
Protein 18.29g 13.68g Flax
Fats 42.16g 2.47g Flax
Carbs 28.88g 71.13g Wheat
Calories 534kcal 339kcal Flax
Sugar 1.55g Wheat
Fiber 27.3g Flax
Calcium 255mg 34mg Flax
Iron 5.73mg 3.52mg Flax
Magnesium 392mg 144mg Flax
Phosphorus 642mg 508mg Flax
Potassium 813mg 431mg Flax
Sodium 30mg 2mg Wheat
Zinc 4.34mg 4.16mg Flax
Copper 1.22mg 0.553mg Flax
Manganese 2.482mg 3.012mg Wheat
Selenium 25.4µg 89.4µg Wheat
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.419mg Flax
Vitamin B2 0.161mg 0.121mg Flax
Vitamin B3 3.08mg 6.738mg Wheat
Vitamin B5 0.985mg 0.935mg Flax
Vitamin B6 0.473mg 0.419mg Flax
Folate 87µg 43µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.176mg Flax
Threonine 0.766mg 0.366mg Flax
Isoleucine 0.896mg 0.533mg Flax
Leucine 1.235mg 0.934mg Flax
Lysine 0.862mg 0.303mg Flax
Methionine 0.37mg 0.221mg Flax
Phenylalanine 0.957mg 0.681mg Flax
Valine 1.072mg 0.594mg Flax
Histidine 0.472mg 0.322mg Flax
Saturated Fat 3.663g 0.454g Wheat
Monounsaturated Fat 7.527g 0.344g Flax
Polyunsaturated fat 28.73g 0.978g 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

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
37%
Wheat
Minerals Daily Need Coverage Score
191%
Flax
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (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)

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/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.