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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
Contains less Sodium -70%
Contains more Zinc +15.2%
Contains more Copper +47.5%
Contains more Calcium +226.9%
Contains more Magnesium +20.6%
Contains more Potassium +26%
Equal in Iron - 5.73
Equal in Phosphorus - 642
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -70%
Contains more Zinc +15.2%
Contains more Copper +47.5%
Contains more Calcium +226.9%
Contains more Magnesium +20.6%
Contains more Potassium +26%
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 A +∞%
Contains more Vitamin E +11245.2%
Contains more Vitamin C +133.3%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +11245.2%
Contains more Vitamin C +133.3%
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 +∞%

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Flax Opinion
Net carbs 11.4g 1.58g Sunflower seed
Protein 20.78g 18.29g Sunflower seed
Fats 51.46g 42.16g Sunflower seed
Carbs 20g 28.88g Flax
Calories 584kcal 534kcal Sunflower seed
Starch g g
Fructose g 0g Flax
Sugar 2.62g 1.55g Flax
Fiber 8.6g 27.3g Flax
Calcium 78mg 255mg Flax
Iron 5.25mg 5.73mg Flax
Magnesium 325mg 392mg Flax
Phosphorus 660mg 642mg Sunflower seed
Potassium 645mg 813mg Flax
Sodium 9mg 30mg Sunflower seed
Zinc 5mg 4.34mg Sunflower seed
Copper 1.8mg 1.22mg Sunflower seed
Vitamin A 50IU 0IU Sunflower seed
Vitamin E 35.17mg 0.31mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0.6mg Sunflower seed
Vitamin B1 1.48mg 1.644mg Flax
Vitamin B2 0.355mg 0.161mg Sunflower seed
Vitamin B3 8.335mg 3.08mg Sunflower seed
Vitamin B5 1.13mg 0.985mg Sunflower seed
Vitamin B6 1.345mg 0.473mg Sunflower seed
Folate 227µg 87µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.348mg 0.297mg Sunflower seed
Threonine 0.928mg 0.766mg Sunflower seed
Isoleucine 1.139mg 0.896mg Sunflower seed
Leucine 1.659mg 1.235mg Sunflower seed
Lysine 0.937mg 0.862mg Sunflower seed
Methionine 0.494mg 0.37mg Sunflower seed
Phenylalanine 1.169mg 0.957mg Sunflower seed
Valine 1.315mg 1.072mg Sunflower seed
Histidine 0.632mg 0.472mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 3.663g Flax
Monounsaturated Fat 18.528g 7.527g Sunflower seed
Polyunsaturated fat 23.137g 28.73g Flax

Which food is preferable for your diet?

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

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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

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.

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.