Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

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
Copy 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 Iron +23.5%
Contains more Calcium +1600%
Contains more Potassium +659.8%
Contains more Magnesium +1681.8%
Contains more Copper +747.2%
Contains more Zinc +520%
Contains more Phosphorus +494.4%
Contains less Sodium -93.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +23.5%
Contains more Calcium +1600%
Contains more Potassium +659.8%
Contains more Magnesium +1681.8%
Contains more Copper +747.2%
Contains more Zinc +520%
Contains more Phosphorus +494.4%
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 C +∞%
Contains more Vitamin E +416.7%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 2% 0% 197% 114% 111% 27% 11% 0% 1% 138%
Contains more Vitamin C +∞%
Contains more Vitamin E +416.7%
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 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 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

Which food is preferable for your diet?

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

People also compare

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.

All nutrients comparison - raw data values

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

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.