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  6. Wafer vs. Flax seeds

Wafer vs. Flax seeds — In-Depth Nutrition Comparison

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What are the differences between wafer and flax seeds?

  • Flax seeds are richer than wafer in vitamin B1, fiber, copper, magnesium, manganese, phosphorus, selenium, vitamin B6, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 120% more.
  • Wafer has 19 times more sodium than flax seeds. While wafer has 580mg of sodium, flax seeds have only 30mg.

We used Cookies, chocolate wafers and Seeds, flaxseed types in this article.

Infographic

Wafer vs Flax seeds 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.
Wafer
Wafer
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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%
Contains more MagnesiumMagnesium +639.6%
Contains more CalciumCalcium +722.6%
Contains more PotassiumPotassium +287.1%
Contains more IronIron +42.9%
Contains more CopperCopper +163.5%
Contains more ZincZinc +298.2%
Contains more PhosphorusPhosphorus +386.4%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +256.6%
Contains more SeleniumSelenium +345.6%

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.
Wafer
Wafer
4
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% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +132.3%
Contains more Vitamin B2Vitamin B2 +65.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +709.9%
Contains more Vitamin B5Vitamin B5 +158.5%
Contains more Vitamin B6Vitamin B6 +827.5%
Contains more Vitamin KVitamin K +79.2%
Contains more FolateFolate +85.1%
Contains more CholineCholine +450.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.08mg

All nutrients comparison - raw data values

Nutrient Wafer Flax seeds DV% diff.
Polyunsaturated fat 4.153g 28.73g 164%
Vitamin B1 0.203mg 1.644mg 120%
Fiber 3.4g 27.3g 96%
Copper 0.463mg 1.22mg 84%
Magnesium 53mg 392mg 81%
Manganese 0.696mg 2.482mg 78%
Phosphorus 132mg 642mg 73%
Fats 14.2g 42.16g 43%
Selenium 5.7µg 25.4µg 36%
Vitamin B6 0.051mg 0.473mg 32%
Zinc 1.09mg 4.34mg 30%
Sodium 580mg 30mg 24%
Protein 6.6g 18.29g 23%
Iron 4.01mg 5.73mg 22%
Calcium 31mg 255mg 22%
Potassium 210mg 813mg 18%
Carbs 72.7g 28.88g 15%
Choline 14.3mg 78.7mg 12%
Vitamin B5 0.381mg 0.985mg 12%
Folate 47µg 87µg 10%
Vitamin B2 0.266mg 0.161mg 8%
Monounsaturated fat 4.865g 7.527g 7%
Calories 433kcal 534kcal 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 0.72mg 0.31mg 3%
Saturated fat 4.241g 3.663g 3%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 4.3µg 2%
Vitamin B3 2.858mg 3.08mg 1%
Vitamin C 0mg 0.6mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 1.58g N/A
Sugar 37.43g 1.55g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.297mg 0%
Threonine 0.22mg 0.766mg 0%
Isoleucine 0.261mg 0.896mg 0%
Leucine 0.447mg 1.235mg 0%
Lysine 0.281mg 0.862mg 0%
Methionine 0.105mg 0.37mg 0%
Phenylalanine 0.308mg 0.957mg 0%
Valine 0.323mg 1.072mg 0%
Histidine 0.128mg 0.472mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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
Contains more CarbsCarbs +151.7%
Contains more ProteinProtein +177.1%
Contains more FatsFats +196.9%
Contains more WaterWater +54.7%
Contains more OtherOther +85.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
0
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -13.6%
Contains more Mono. FatMonounsaturated fat +54.7%
Contains more Poly. FatPolyunsaturated fat +591.8%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Flax seeds - 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.