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  6. Flax seeds vs. Khorasan wheat

Flax seeds vs. Khorasan wheat — In-Depth Nutrition Comparison

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How are Flax seeds and Khorasan wheat different?

  • Flax seeds are richer in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Iron, and Calcium, while Khorasan wheat is higher in Selenium, and Vitamin B3.
  • Khorasan wheat covers your daily need of Selenium 102% more than Flax seeds.
  • Flax seeds contain 19 times more Saturated Fat than Khorasan wheat. Flax seeds contain 3.663g of Saturated Fat, while Khorasan wheat contains 0.196g.

Seeds, flaxseed and Wheat, KAMUT khorasan, uncooked types were used in this article.

Infographic

Flax seeds vs Khorasan 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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +201.5%
Contains more CalciumCalcium +1059.1%
Contains more PotassiumPotassium +101.7%
Contains more IronIron +52%
Contains more CopperCopper +141.1%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +76.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +10.2%
Contains more SeleniumSelenium +220.9%

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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190.5%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +205%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +96.8%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +107%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.949mg
~equal in Vitamin B12 ~µg

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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +25.8%
Contains more FatsFats +1879.3%
Contains more OtherOther +120.8%
Contains more CarbsCarbs +144.4%
Contains more WaterWater +59.1%

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
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated Fat +3433.8%
Contains more Poly. FatPolyunsaturated fat +4526.4%
Contains less Sat. FatSaturated Fat -94.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more SucroseSucrose +109.1%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +55%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds Khorasan wheat
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Khorasan wheat Opinion
Calories 534kcal 337kcal Flax seeds
Protein 18.29g 14.54g Flax seeds
Fats 42.16g 2.13g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 59.48g Khorasan wheat
Carbs 28.88g 70.58g Khorasan wheat
Magnesium 392mg 130mg Flax seeds
Calcium 255mg 22mg Flax seeds
Potassium 813mg 403mg Flax seeds
Iron 5.73mg 3.77mg Flax seeds
Sugar 1.55g 7.84g Flax seeds
Fiber 27.3g 11.1g Flax seeds
Copper 1.22mg 0.506mg Flax seeds
Zinc 4.34mg 3.68mg Flax seeds
Starch 52.41g Khorasan wheat
Phosphorus 642mg 364mg Flax seeds
Sodium 30mg 5mg Khorasan wheat
Vitamin A 0IU 10IU Khorasan wheat
Vitamin A 0µg 1µg Khorasan wheat
Vitamin E 0.31mg 0.61mg Khorasan wheat
Manganese 2.482mg 2.735mg Khorasan wheat
Selenium 25.4µg 81.5µg Khorasan wheat
Vitamin B1 1.644mg 0.566mg Flax seeds
Vitamin B2 0.161mg 0.184mg Khorasan wheat
Vitamin B3 3.08mg 6.375mg Khorasan wheat
Vitamin B5 0.985mg 0.949mg Flax seeds
Vitamin B6 0.473mg 0.259mg Flax seeds
Vitamin K 4.3µg 1.8µg Flax seeds
Folate 87µg Flax seeds
Trans Fat 0.005g Flax seeds
Choline 78.7mg 25.8mg Flax seeds
Saturated Fat 3.663g 0.196g Khorasan wheat
Monounsaturated Fat 7.527g 0.213g Flax seeds
Polyunsaturated fat 28.73g 0.621g Flax seeds
Tryptophan 0.297mg 0.13mg Flax seeds
Threonine 0.766mg 0.442mg Flax seeds
Isoleucine 0.896mg 0.566mg Flax seeds
Leucine 1.235mg 1.112mg Flax seeds
Lysine 0.862mg 0.416mg Flax seeds
Methionine 0.37mg 0.251mg Flax seeds
Phenylalanine 0.957mg 0.772mg Flax seeds
Valine 1.072mg 0.687mg Flax seeds
Histidine 0.472mg 0.379mg Flax seeds
Fructose 0g 0.11g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat
Omega-6 - Eicosadienoic acid 0.007g 0g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Khorasan wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
62%
Flax seeds
35%
Khorasan wheat
Minerals Daily Need Coverage Score
191%
Flax seeds
150%
Khorasan wheat

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 3.467g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 40)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.29g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds 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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.