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  6. Flax vs. Whey

Flax vs. Whey — In-Depth Nutrition Comparison

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The main differences between Flax and Whey

  • Whey contains less Copper, Vitamin B1, Fiber, Manganese, Magnesium, Phosphorus, Iron, Selenium, Zinc, and Vitamin B6 than Flax.
  • Daily need coverage for Copper from Flax is 135% higher.

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

Infographic

Flax 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.
Flax
Flax
10
:
0
Whey
Whey
Contains more Calcium +442.6%
Contains more Iron +9450%
Contains more Magnesium +4800%
Contains more Phosphorus +1295.7%
Contains more Potassium +405%
Contains less Sodium -44.4%
Contains more Zinc +3238.5%
Contains more Copper +30400%
Contains more Manganese +248100%
Contains more Selenium +1236.8%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Whey
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 3% 6% 20% 15% 8% 4% 2% 1% 11%
Contains more Calcium +442.6%
Contains more Iron +9450%
Contains more Magnesium +4800%
Contains more Phosphorus +1295.7%
Contains more Potassium +405%
Contains less Sodium -44.4%
Contains more Zinc +3238.5%
Contains more Copper +30400%
Contains more Manganese +248100%
Contains more Selenium +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.
Flax
Flax
10
:
2
Whey
Whey
Contains more Vitamin E +∞%
Contains more Vitamin C +500%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +4062.2%
Contains more Vitamin B5 +157.2%
Contains more Vitamin B6 +1425.8%
Contains more Folate +8600%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.158
Flax
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%
Whey
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 1% 9% 37% 2% 23% 8% 1% 35% 0%
Contains more Vitamin E +∞%
Contains more Vitamin C +500%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +4062.2%
Contains more Vitamin B5 +157.2%
Contains more Vitamin B6 +1425.8%
Contains more Folate +8600%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.158

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Whey
Whey
Contains more Protein +2051.8%
Contains more Fats +11611.1%
Contains more Carbs +461.9%
Contains more Other +600%
Contains more Water +1237.9%
Flax
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
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more Protein +2051.8%
Contains more Fats +11611.1%
Contains more Carbs +461.9%
Contains more Other +600%
Contains more Water +1237.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Whey
Whey
Contains more Monounsaturated Fat +7427%
Contains more Polyunsaturated fat +261081.8%
Contains less Saturated Fat -93.7%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Whey
67% 29% 3%
Saturated Fat: 0.23 g
Monounsaturated Fat: 0.1 g
Polyunsaturated fat: 0.011 g
Contains more Monounsaturated Fat +7427%
Contains more Polyunsaturated fat +261081.8%
Contains less Saturated 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 Whey
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Flax Whey Opinion
Net carbs 1.58g 5.14g Whey
Protein 18.29g 0.85g Flax
Fats 42.16g 0.36g Flax
Carbs 28.88g 5.14g Flax
Calories 534kcal 27kcal Flax
Sugar 1.55g 5.14g Flax
Fiber 27.3g 0g Flax
Calcium 255mg 47mg Flax
Iron 5.73mg 0.06mg Flax
Magnesium 392mg 8mg Flax
Phosphorus 642mg 46mg Flax
Potassium 813mg 161mg Flax
Sodium 30mg 54mg Flax
Zinc 4.34mg 0.13mg Flax
Copper 1.22mg 0.004mg Flax
Manganese 2.482mg 0.001mg Flax
Selenium 25.4µg 1.9µg Flax
Vitamin A 0IU 12IU Whey
Vitamin A RAE 0µg 3µg Whey
Vitamin E 0.31mg 0mg Flax
Vitamin C 0.6mg 0.1mg Flax
Vitamin B1 1.644mg 0.036mg Flax
Vitamin B2 0.161mg 0.158mg Flax
Vitamin B3 3.08mg 0.074mg Flax
Vitamin B5 0.985mg 0.383mg Flax
Vitamin B6 0.473mg 0.031mg Flax
Folate 87µg 1µg Flax
Vitamin B12 0µg 0.28µg Whey
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.013mg Flax
Threonine 0.766mg 0.054mg Flax
Isoleucine 0.896mg 0.047mg Flax
Leucine 1.235mg 0.078mg Flax
Lysine 0.862mg 0.068mg Flax
Methionine 0.37mg 0.016mg Flax
Phenylalanine 0.957mg 0.027mg Flax
Valine 1.072mg 0.046mg Flax
Histidine 0.472mg 0.016mg Flax
Cholesterol 0mg 2mg Flax
Saturated Fat 3.663g 0.23g Whey
Monounsaturated Fat 7.527g 0.1g Flax
Polyunsaturated fat 28.73g 0.011g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Whey
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
63%
Flax
9%
Whey
Minerals Daily Need Coverage Score
191%
Flax
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 Sugar?
Flax
Flax is lower in Sugar (difference - 3.59g)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 2mg)
Which food is cheaper?
Flax
Flax is cheaper (difference - $0.6)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax 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 - 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.