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Sunflower seed vs Flax - In-Depth Nutrition Comparison

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What are the main differences between Sunflower seed and Flax?

  • Sunflower seed is richer in Vitamin E , Vitamin B6, Copper, Selenium, Folate, and Vitamin B3, yet Flax is richer in Fiber, Manganese, Calcium, and Magnesium.
  • Sunflower seed's daily need coverage for Vitamin E is 232% higher.
  • Sunflower seed has 3 times more Vitamin B6 than Flax. Sunflower seed has 1.345mg of Vitamin B6, while Flax has 0.473mg.

We used Seeds, sunflower seed kernels, dried and Seeds, flaxseed types in this comparison.

Infographic

Sunflower seed vs Flax infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Flax
Contains more Copper +47.5%
Contains more Zinc +15.2%
Contains less Sodium -70%
Contains more Calcium +226.9%
Contains more Potassium +26%
Contains more Magnesium +20.6%
Equal in Iron - 5.73
Equal in Phosphorus - 642
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Copper +47.5%
Contains more Zinc +15.2%
Contains less Sodium -70%
Contains more Calcium +226.9%
Contains more Potassium +26%
Contains more Magnesium +20.6%
Equal in Iron - 5.73
Equal in Phosphorus - 642

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Flax
Contains more Vitamin C +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +11245.2%
Contains more Vitamin B2 +120.5%
Contains more Vitamin B3 +170.6%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +184.4%
Contains more Folate +160.9%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +133.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +11245.2%
Contains more Vitamin B2 +120.5%
Contains more Vitamin B3 +170.6%
Contains more Vitamin B5 +14.7%
Contains more Vitamin B6 +184.4%
Contains more Folate +160.9%
Contains more Vitamin B1 +11.1%
Contains more Vitamin K +∞%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
63
Flax
Mineral Summary Score
191
Sunflower seed
181
Flax

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
110%
Flax
Carbohydrates
20%
Sunflower seed
29%
Flax
Fats
238%
Sunflower seed
195%
Flax

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Flax
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Flax
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Sunflower seed
Sunflower seed contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 20)
Which food is cheaper?
Sunflower seed
Sunflower seed is cheaper (difference - $1.4)
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.07g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.792g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Sunflower seed Flax Opinion
Calories 584 534 Sunflower seed
Protein 20.78 18.29 Sunflower seed
Fats 51.46 42.16 Sunflower seed
Vitamin C 1.4 0.6 Sunflower seed
Carbs 20 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.25 5.73 Flax
Calcium 78 255 Flax
Potassium 645 813 Flax
Magnesium 325 392 Flax
Sugar 2.62 1.55 Flax
Fiber 8.6 27.3 Flax
Copper 1.8 1.22 Sunflower seed
Zinc 5 4.34 Sunflower seed
Starch
Phosphorus 660 642 Sunflower seed
Sodium 9 30 Sunflower seed
Vitamin A 50 0 Sunflower seed
Vitamin E 35.17 0.31 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.48 1.644 Flax
Vitamin B2 0.355 0.161 Sunflower seed
Vitamin B3 8.335 3.08 Sunflower seed
Vitamin B5 1.13 0.985 Sunflower seed
Vitamin B6 1.345 0.473 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 4.3 Flax
Folate 227 87 Sunflower seed
Trans Fat
Saturated Fat 4.455 3.663 Flax
Monounsaturated Fat 18.528 7.527 Sunflower seed
Polyunsaturated fat 23.137 28.73 Flax
Tryptophan 0.348 0.297 Sunflower seed
Threonine 0.928 0.766 Sunflower seed
Isoleucine 1.139 0.896 Sunflower seed
Leucine 1.659 1.235 Sunflower seed
Lysine 0.937 0.862 Sunflower seed
Methionine 0.494 0.37 Sunflower seed
Phenylalanine 1.169 0.957 Sunflower seed
Valine 1.315 1.072 Sunflower seed
Histidine 0.632 0.472 Sunflower seed
Fructose 0 Flax

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.