Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Flax vs Flour - In-Depth Nutrition Comparison

Compare

Differences between Flax and Flour

  • Flax is higher in Copper, Fiber, Magnesium, Manganese, Phosphorus, Vitamin B1, Zinc, Vitamin B6, and Calcium, however Flour is richer in Vitamin B2.
  • Flax's daily need coverage for Copper is 120% higher.
  • Flax has 18 times more Magnesium than Flour. While Flax has 392mg of Magnesium, Flour has only 22mg.

The food types used in this comparison are Seeds, flaxseed and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Flax vs Flour 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
7
:
1
Flour
Contains more Calcium +1600%
Contains more Iron +23.5%
Contains more Magnesium +1681.8%
Contains more Phosphorus +494.4%
Contains more Potassium +659.8%
Contains more Zinc +520%
Contains more Copper +747.2%
Contains less Sodium -93.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
Contains more Calcium +1600%
Contains more Iron +23.5%
Contains more Magnesium +1681.8%
Contains more Phosphorus +494.4%
Contains more Potassium +659.8%
Contains more Zinc +520%
Contains more Copper +747.2%
Contains less Sodium -93.3%

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
6
:
3
Flour
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B5 +124.9%
Contains more Vitamin B6 +975%
Contains more Vitamin K +1333.3%
Contains more Vitamin B2 +206.8%
Contains more Vitamin B3 +91.7%
Contains more Folate +110.3%
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% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +416.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B5 +124.9%
Contains more Vitamin B6 +975%
Contains more Vitamin K +1333.3%
Contains more Vitamin B2 +206.8%
Contains more Vitamin B3 +91.7%
Contains more Folate +110.3%

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 Flour
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Flour Opinion
Net carbs 1.58g 73.61g Flour
Protein 18.29g 10.33g Flax
Fats 42.16g 0.98g Flax
Carbs 28.88g 76.31g Flour
Calories 534kcal 364kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g 0.27g Flour
Fiber 27.3g 2.7g Flax
Calcium 255mg 15mg Flax
Iron 5.73mg 4.64mg Flax
Magnesium 392mg 22mg Flax
Phosphorus 642mg 108mg Flax
Potassium 813mg 107mg Flax
Sodium 30mg 2mg Flour
Zinc 4.34mg 0.7mg Flax
Copper 1.22mg 0.144mg Flax
Vitamin A 0IU 0IU
Vitamin E 0.31mg 0.06mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.785mg Flax
Vitamin B2 0.161mg 0.494mg Flour
Vitamin B3 3.08mg 5.904mg Flour
Vitamin B5 0.985mg 0.438mg Flax
Vitamin B6 0.473mg 0.044mg Flax
Folate 87µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0.3µg Flax
Tryptophan 0.297mg 0.127mg Flax
Threonine 0.766mg 0.281mg Flax
Isoleucine 0.896mg 0.357mg Flax
Leucine 1.235mg 0.71mg Flax
Lysine 0.862mg 0.228mg Flax
Methionine 0.37mg 0.183mg Flax
Phenylalanine 0.957mg 0.52mg Flax
Valine 1.072mg 0.415mg Flax
Histidine 0.472mg 0.23mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.663g 0.155g Flour
Monounsaturated Fat 7.527g 0.087g Flax
Polyunsaturated fat 28.73g 0.413g Flax

Which food is preferable for your diet?

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

People also compare

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
50
Flour
Mineral Summary Score
181
Flax
40
Flour

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
62%
Flour
Carbohydrates
29%
Flax
76%
Flour
Fats
195%
Flax
5%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 1.28g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.508g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is cheaper?
Flour
Flour is cheaper (difference - $2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.