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  6. Flax seeds vs. Whey

Flax seeds vs. Whey — In-Depth Nutrition Comparison

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The main differences between flax seeds and whey

  • Whey contains less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Daily need coverage for copper for flax seeds is 135% higher.

Food types used in this article are Seeds, flaxseed and Whey, sweet, fluid.

Infographic

Flax seeds vs Whey 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%
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +4800%
Contains more CalciumCalcium +442.6%
Contains more PotassiumPotassium +405%
Contains more IronIron +9450%
Contains more CopperCopper +30400%
Contains more ZincZinc +3238.5%
Contains more PhosphorusPhosphorus +1295.7%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +248100%
Contains more SeleniumSelenium +1236.8%

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%
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4466.7%
Contains more Vitamin B3Vitamin B3 +4062.2%
Contains more Vitamin B5Vitamin B5 +157.2%
Contains more Vitamin B6Vitamin B6 +1425.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8600%
Contains more CholineCholine +391.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.158mg

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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2051.8%
Contains more FatsFats +11611.1%
Contains more CarbsCarbs +461.9%
Contains more OtherOther +600%
Contains more WaterWater +1237.9%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +7427%
Contains more Poly. FatPolyunsaturated fat +261081.8%
Contains less Sat. FatSaturated fat -93.7%

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 Whey
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax seeds Whey DV% diff.
Polyunsaturated fat 28.73g 0.011g 191%
Copper 1.22mg 0.004mg 135%
Vitamin B1 1.644mg 0.036mg 134%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.001mg 108%
Magnesium 392mg 8mg 91%
Phosphorus 642mg 46mg 85%
Iron 5.73mg 0.06mg 71%
Fats 42.16g 0.36g 64%
Selenium 25.4µg 1.9µg 43%
Zinc 4.34mg 0.13mg 38%
Protein 18.29g 0.85g 35%
Vitamin B6 0.473mg 0.031mg 34%
Calories 534kcal 27kcal 25%
Folate 87µg 1µg 22%
Calcium 255mg 47mg 21%
Monounsaturated fat 7.527g 0.1g 19%
Vitamin B3 3.08mg 0.074mg 19%
Potassium 813mg 161mg 19%
Saturated fat 3.663g 0.23g 16%
Vitamin B5 0.985mg 0.383mg 12%
Vitamin B12 0µg 0.28µg 12%
Choline 78.7mg 16mg 11%
Carbs 28.88g 5.14g 8%
Vitamin K 4.3µg 0µg 4%
Vitamin E 0.31mg 0mg 2%
Sodium 30mg 54mg 1%
Vitamin C 0.6mg 0.1mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 1.58g 5.14g N/A
Sugar 1.55g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin B2 0.161mg 0.158mg 0%
Tryptophan 0.297mg 0.013mg 0%
Threonine 0.766mg 0.054mg 0%
Isoleucine 0.896mg 0.047mg 0%
Leucine 1.235mg 0.078mg 0%
Lysine 0.862mg 0.068mg 0%
Methionine 0.37mg 0.016mg 0%
Phenylalanine 0.957mg 0.027mg 0%
Valine 1.072mg 0.046mg 0%
Histidine 0.472mg 0.016mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Whey
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
9%
Whey
Minerals Daily Need Coverage Score
191%
Flax seeds
8%
Whey

Comparison summary

Which food is lower in Saturated fat?
Whey
Whey is lower in Saturated fat (difference - 3.433g)
Which food is lower in glycemic index?
Whey
Whey is lower in glycemic index (difference - 43)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 24mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $0.6)
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

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.