Flax seeds vs. White bread — In-Depth Nutrition Comparison
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How are flax seeds and white bread different?
- Flax seeds have more copper, fiber, vitamin B1, magnesium, manganese, phosphorus, zinc, vitamin B6, iron, and potassium than white bread.
- Daily need coverage for copper for flax seeds is 124% higher.
- Flax seeds contain 17 times more magnesium than white bread. While flax seeds contain 392mg of magnesium, white bread contains only 23mg.
Seeds, flaxseed and Bread, white, commercially prepared (includes soft bread crumbs) are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +1604.3% |
| Contains more CalciumCalcium | +77.1% |
| Contains more PotassiumPotassium | +545.2% |
| Contains more IronIron | +58.7% |
| Contains more CopperCopper | +1107.9% |
| Contains more ZincZinc | +486.5% |
| Contains more PhosphorusPhosphorus | +555.1% |
| Contains less SodiumSodium | -93.9% |
| Contains more ManganeseManganese | +363.1% |
| Contains more SeleniumSelenium | +15.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +40.9% |
| Contains more Vitamin B1Vitamin B1 | +208.4% |
| Contains more Vitamin B5Vitamin B5 | +83.8% |
| Contains more Vitamin B6Vitamin B6 | +443.7% |
| Contains more Vitamin KVitamin K | +2050% |
| Contains more CholineCholine | +439% |
| Contains more Vitamin B2Vitamin B2 | +50.9% |
| Contains more Vitamin B3Vitamin B3 | +55.2% |
| Contains more FolateFolate | +27.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 1.602g | 181% |
| Copper | 1.22mg | 0.101mg | 124% |
| Fiber | 27.3g | 2.7g | 98% |
| Vitamin B1 | 1.644mg | 0.533mg | 93% |
| Magnesium | 392mg | 23mg | 88% |
| Manganese | 2.482mg | 0.536mg | 85% |
| Phosphorus | 642mg | 98mg | 78% |
| Fats | 42.16g | 3.33g | 60% |
| Zinc | 4.34mg | 0.74mg | 33% |
| Vitamin B6 | 0.473mg | 0.087mg | 30% |
| Iron | 5.73mg | 3.61mg | 27% |
| Potassium | 813mg | 126mg | 20% |
| Sodium | 30mg | 490mg | 20% |
| Protein | 18.29g | 8.85g | 19% |
| Monounsaturated fat | 7.527g | 0.599g | 17% |
| Starch | 37.17g | 15% | |
| Saturated fat | 3.663g | 0.698g | 13% |
| Calories | 534kcal | 266kcal | 13% |
| Choline | 78.7mg | 14.6mg | 12% |
| Vitamin B3 | 3.08mg | 4.78mg | 11% |
| Calcium | 255mg | 144mg | 11% |
| Vitamin B5 | 0.985mg | 0.536mg | 9% |
| Carbs | 28.88g | 49.42g | 7% |
| Selenium | 25.4µg | 22µg | 6% |
| Folate | 87µg | 111µg | 6% |
| Vitamin B2 | 0.161mg | 0.243mg | 6% |
| Fructose | 0g | 2.43g | 3% |
| Vitamin K | 4.3µg | 0.2µg | 3% |
| Vitamin E | 0.31mg | 0.22mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 46.72g | N/A |
| Sugar | 1.55g | 5.67g | N/A |
| Trans fat | 0.027g | N/A | |
| Tryptophan | 0.297mg | 0% | |
| Threonine | 0.766mg | 0% | |
| Isoleucine | 0.896mg | 0% | |
| Leucine | 1.235mg | 0% | |
| Lysine | 0.862mg | 0% | |
| Methionine | 0.37mg | 0% | |
| Phenylalanine | 0.957mg | 0% | |
| Valine | 1.072mg | 0% | |
| Histidine | 0.472mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.007g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more ProteinProtein | +106.7% |
| Contains more FatsFats | +1166.1% |
| Contains more OtherOther | +87.4% |
| Contains more CarbsCarbs | +71.1% |
| Contains more WaterWater | +423.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated fat | +1156.6% |
| Contains more Poly. FatPolyunsaturated fat | +1693.4% |
| Contains less Sat. FatSaturated fat | -80.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +292.5% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
