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Flax vs Wheat gluten - In-Depth Nutrition Comparison

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Important differences between Flax and Wheat gluten

  • Flax has more Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Vitamin B6, Zinc, Folate, and Potassium, however Wheat gluten is richer in Selenium.
  • Flax's daily need coverage for Vitamin B1 is 137% more.
  • Flax contains 10000000 times more Vitamin B6 than Wheat gluten. Flax contains 0.473mg of Vitamin B6, while Wheat gluten contains 0mg.

The food varieties used in the comparison are Seeds, flaxseed and Vital wheat gluten.

Infographic

Flax vs Wheat gluten 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 more Calcium +79.6%
Contains more Iron +10.2%
Contains more Magnesium +1468%
Contains more Phosphorus +146.9%
Contains more Potassium +713%
Contains more Zinc +410.6%
Contains more Copper +570.3%
Equal in Iron - 5.2
Equal in Sodium - 29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 195% 18% 112% 9% 4% 24% 61%
Contains more Calcium +79.6%
Contains more Iron +10.2%
Contains more Magnesium +1468%
Contains more Phosphorus +146.9%
Contains more Potassium +713%
Contains more Zinc +410.6%
Contains more Copper +570.3%
Equal in Iron - 5.2
Equal in Sodium - 29

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
9
:
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

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.
Flax Wheat gluten
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 gluten Opinion
Net carbs 1.58g 13.19g Wheat gluten
Protein 18.29g 75.16g Wheat gluten
Fats 42.16g 1.85g Flax
Carbs 28.88g 13.79g Flax
Calories 534kcal 370kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 0g Wheat gluten
Fiber 27.3g 0.6g Flax
Calcium 255mg 142mg Flax
Iron 5.73mg 5.2mg Flax
Magnesium 392mg 25mg Flax
Phosphorus 642mg 260mg Flax
Potassium 813mg 100mg Flax
Sodium 30mg 29mg Wheat gluten
Zinc 4.34mg 0.85mg Flax
Copper 1.22mg 0.182mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0mg Flax
Vitamin B2 0.161mg 0mg Flax
Vitamin B3 3.08mg 0mg Flax
Vitamin B5 0.985mg 0mg Flax
Vitamin B6 0.473mg 0mg Flax
Folate 87µg 0µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg mg Flax
Threonine 0.766mg mg Flax
Isoleucine 0.896mg mg Flax
Leucine 1.235mg mg Flax
Lysine 0.862mg mg Flax
Methionine 0.37mg mg Flax
Phenylalanine 0.957mg mg Flax
Valine 1.072mg mg Flax
Histidine 0.472mg mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.272g Wheat gluten
Monounsaturated Fat 7.527g 0.156g Flax
Polyunsaturated fat 28.73g 0.81g Flax

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
0
Wheat gluten
Mineral Summary Score
181
Flax
58
Wheat gluten

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 food.
Protein
110%
Flax
451%
Wheat gluten
Carbohydrates
29%
Flax
14%
Wheat gluten
Fats
195%
Flax
9%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Wheat gluten
Wheat gluten contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Wheat gluten
Wheat gluten is lower in Saturated Fat (difference - 3.391g)
Which food is lower in glycemic index?
Wheat gluten
Wheat gluten is lower in glycemic index (difference - 64)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $3)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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 gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.