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  6. Flax seeds vs. Flour

Flax seeds vs. Flour — In-Depth Nutrition Comparison

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Differences between Flax seeds and Flour

  • Flax seeds are higher in Copper, Fiber, Magnesium, Manganese, Phosphorus, Vitamin B1, Zinc, and Vitamin B6, however, Flour is richer in Vitamin B2, and Folate.
  • Flax seeds' daily need coverage for Copper is 120% higher.
  • Flax seeds have 18 times more Magnesium than Flour. While Flax seeds have 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 seeds 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" 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%
Flour
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1681.8%
Contains more CalciumCalcium +1600%
Contains more PotassiumPotassium +659.8%
Contains more IronIron +23.5%
Contains more CopperCopper +747.2%
Contains more ZincZinc +520%
Contains more PhosphorusPhosphorus +494.4%
Contains more ManganeseManganese +263.9%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +33.5%

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%
Flour
Flour
3
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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +416.7%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B5Vitamin B5 +124.9%
Contains more Vitamin B6Vitamin B6 +975%
Contains more Vitamin KVitamin K +1333.3%
Contains more CholineCholine +656.7%
Contains more Vitamin B2Vitamin B2 +206.8%
Contains more Vitamin B3Vitamin B3 +91.7%
Contains more FolateFolate +110.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Flour
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more ProteinProtein +77.1%
Contains more FatsFats +4202%
Contains more OtherOther +706.5%
Contains more CarbsCarbs +164.2%
Contains more WaterWater +71.3%

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
Flour
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated Fat +8551.7%
Contains more Poly. FatPolyunsaturated fat +6856.4%
Contains less Sat. FatSaturated Fat -95.8%

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 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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Flour Opinion
Calories 534kcal 364kcal Flax seeds
Protein 18.29g 10.33g Flax seeds
Fats 42.16g 0.98g Flax seeds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 73.61g Flour
Carbs 28.88g 76.31g Flour
Magnesium 392mg 22mg Flax seeds
Calcium 255mg 15mg Flax seeds
Potassium 813mg 107mg Flax seeds
Iron 5.73mg 4.64mg Flax seeds
Sugar 1.55g 0.27g Flour
Fiber 27.3g 2.7g Flax seeds
Copper 1.22mg 0.144mg Flax seeds
Zinc 4.34mg 0.7mg Flax seeds
Phosphorus 642mg 108mg Flax seeds
Sodium 30mg 2mg Flour
Vitamin E 0.31mg 0.06mg Flax seeds
Manganese 2.482mg 0.682mg Flax seeds
Selenium 25.4µg 33.9µg Flour
Vitamin B1 1.644mg 0.785mg Flax seeds
Vitamin B2 0.161mg 0.494mg Flour
Vitamin B3 3.08mg 5.904mg Flour
Vitamin B5 0.985mg 0.438mg Flax seeds
Vitamin B6 0.473mg 0.044mg Flax seeds
Vitamin K 4.3µg 0.3µg Flax seeds
Folate 87µg 183µg Flour
Choline 78.7mg 10.4mg Flax seeds
Saturated Fat 3.663g 0.155g Flour
Monounsaturated Fat 7.527g 0.087g Flax seeds
Polyunsaturated fat 28.73g 0.413g Flax seeds
Tryptophan 0.297mg 0.127mg Flax seeds
Threonine 0.766mg 0.281mg Flax seeds
Isoleucine 0.896mg 0.357mg Flax seeds
Leucine 1.235mg 0.71mg Flax seeds
Lysine 0.862mg 0.228mg Flax seeds
Methionine 0.37mg 0.183mg Flax seeds
Phenylalanine 0.957mg 0.52mg Flax seeds
Valine 1.072mg 0.415mg Flax seeds
Histidine 0.472mg 0.23mg Flax seeds
Omega-6 - Eicosadienoic acid 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Flour
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
46%
Flour
Minerals Daily Need Coverage Score
191%
Flax seeds
59%
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 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. 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.