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  6. Flax seeds vs. Wheat germ, crude

Flax seeds vs. Wheat germ, crude — In-Depth Nutrition Comparison

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How are flax seeds and wheat germ, crude different?

  • Flax seeds are richer in fiber, copper, and magnesium, while wheat germ, crude is higher in manganese, selenium, zinc, vitamin B6, folate, phosphorus, and vitamin B2.
  • Wheat germ, crude covers your daily need for manganese, 470% more than flax seeds.
  • Flax seeds contain 2 times more fiber than wheat germ, crude. Flax seeds contain 27.3g of fiber, while wheat germ, crude contains 13.2g.

Seeds, flaxseed and Wheat germ, crude types were used in this article.

Infographic

Flax seeds vs Wheat germ, crude 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 171% 12% 79% 235% 265% 335% 361% 1.6% 1735% 432%
Contains more MagnesiumMagnesium +64%
Contains more CalciumCalcium +553.8%
Contains more CopperCopper +53.3%
Contains more ZincZinc +183.2%
Contains more PhosphorusPhosphorus +31.2%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +435.9%
Contains more SeleniumSelenium +211.8%
~equal in Potassium ~892mg
~equal in Iron ~6.26mg

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% 0% 0% 471% 115% 128% 135% 300% 0% 0% 211% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +14.5%
Contains more Vitamin B2Vitamin B2 +209.9%
Contains more Vitamin B3Vitamin B3 +121.2%
Contains more Vitamin B5Vitamin B5 +129.1%
Contains more Vitamin B6Vitamin B6 +174.8%
Contains more FolateFolate +223%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Wheat germ, crude DV% diff.
Manganese 2.482mg 13.301mg 470%
Polyunsaturated fat 28.73g 6.01g 151%
Selenium 25.4µg 79.2µg 98%
Zinc 4.34mg 12.29mg 72%
Vitamin B6 0.473mg 1.3mg 64%
Fiber 27.3g 13.2g 56%
Fats 42.16g 9.72g 50%
Folate 87µg 281µg 49%
Copper 1.22mg 0.796mg 47%
Magnesium 392mg 239mg 36%
Phosphorus 642mg 842mg 29%
Vitamin B2 0.161mg 0.499mg 26%
Vitamin B5 0.985mg 2.257mg 25%
Vitamin B3 3.08mg 6.813mg 23%
Calcium 255mg 39mg 22%
Vitamin B1 1.644mg 1.882mg 20%
Monounsaturated fat 7.527g 1.365g 15%
Choline 78.7mg 14%
Protein 18.29g 23.15g 10%
Calories 534kcal 360kcal 9%
Saturated fat 3.663g 1.665g 9%
Carbs 28.88g 51.8g 8%
Iron 5.73mg 6.26mg 7%
Vitamin K 4.3µg 4%
Potassium 813mg 892mg 2%
Vitamin E 0.31mg 2%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 12mg 1%
Net carbs 1.58g 38.6g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.317mg 0%
Threonine 0.766mg 0.968mg 0%
Isoleucine 0.896mg 0.847mg 0%
Leucine 1.235mg 1.571mg 0%
Lysine 0.862mg 1.468mg 0%
Methionine 0.37mg 0.456mg 0%
Phenylalanine 0.957mg 0.928mg 0%
Valine 1.072mg 1.198mg 0%
Histidine 0.472mg 0.643mg 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
23% 10% 52% 11% 4%
Protein: 23.15 g
Fats: 9.72 g
Carbs: 51.8 g
Water: 11.12 g
Other: 4.21 g
Contains more FatsFats +333.7%
Contains more ProteinProtein +26.6%
Contains more CarbsCarbs +79.4%
Contains more WaterWater +59.8%
Contains more OtherOther +13.5%

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
18% 15% 66%
Saturated fat: Sat. Fat 1.665 g
Monounsaturated fat: Mono. Fat 1.365 g
Polyunsaturated fat: Poly. Fat 6.01 g
Contains more Mono. FatMonounsaturated fat +451.4%
Contains more Poly. FatPolyunsaturated fat +378%
Contains less Sat. FatSaturated fat -54.5%

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 germ, crude - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168892/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.