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  6. Flax seeds vs. Wheat gluten

Flax seeds vs. Wheat gluten — In-Depth Nutrition Comparison

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Important differences between flax seeds and wheat gluten

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, fats, phosphorus, vitamin B6, and zinc; however, wheat gluten is richer in protein and selenium.
  • Flax seeds' daily need coverage for vitamin B1 is 137% more.

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

Infographic

Flax seeds vs Wheat gluten infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +1468%
Contains more CalciumCalcium +79.6%
Contains more PotassiumPotassium +713%
Contains more CopperCopper +570.3%
Contains more ZincZinc +410.6%
Contains more PhosphorusPhosphorus +146.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +56.3%
~equal in Iron ~5.2mg
~equal in Sodium ~29mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2% 0% 0% 6.2% 411% 37% 58% 59% 109% 0% 11% 65%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Wheat gluten DV% diff.
Polyunsaturated fat 28.73g 0.81g 186%
Vitamin B1 1.644mg 0mg 137%
Copper 1.22mg 0.182mg 115%
Protein 18.29g 75.16g 114%
Manganese 2.482mg 108%
Fiber 27.3g 0.6g 107%
Magnesium 392mg 25mg 87%
Fats 42.16g 1.85g 62%
Phosphorus 642mg 260mg 55%
Vitamin B6 0.473mg 0mg 36%
Zinc 4.34mg 0.85mg 32%
Selenium 25.4µg 39.7µg 26%
Folate 87µg 0µg 22%
Potassium 813mg 100mg 21%
Vitamin B5 0.985mg 0mg 20%
Vitamin B3 3.08mg 0mg 19%
Monounsaturated fat 7.527g 0.156g 18%
Saturated fat 3.663g 0.272g 15%
Choline 78.7mg 14%
Vitamin B2 0.161mg 0mg 12%
Calcium 255mg 142mg 11%
Calories 534kcal 370kcal 8%
Iron 5.73mg 5.2mg 7%
Carbs 28.88g 13.79g 5%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Vitamin C 0.6mg 0mg 1%
Protein per 100 calories 3.4g 20g N/A
Calories per 10 g protein 292kcal 49kcal N/A
Weight per 100 calories 19g 27g N/A
Unsaturated / Saturated Fat ratio 9.9 3.6 N/A
Net carbs 1.58g 13.19g N/A
Sugar 1.55g 0g N/A
Sodium 30mg 29mg 0%
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +2178.9%
Contains more CarbsCarbs +109.4%
Contains more ProteinProtein +310.9%
Contains more WaterWater +17.8%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +4725%
Contains more Poly. FatPolyunsaturated fat +3446.9%
Contains less Sat. FatSaturated fat -92.6%

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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 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.