Wheat vs. Flax seeds — In-Depth Nutrition Comparison
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What are the main differences between Wheat and Flax seeds?
- Wheat is richer in Selenium, Manganese, and Vitamin B3, yet Flax seeds are richer in Vitamin B1, Copper, Magnesium, Iron, Calcium, and Phosphorus.
- Wheat 's daily need coverage for Selenium is 116% higher.
- Wheat has 2 times more Vitamin B3 than Flax seeds. Wheat has 6.738mg of Vitamin B3, while Flax seeds have 3.08mg.
- Wheat contains less Saturated Fat.
We used Wheat, durum and Seeds, flaxseed types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -93.3% |
| Contains more ManganeseManganese | +21.4% |
| Contains more SeleniumSelenium | +252% |
| Contains more MagnesiumMagnesium | +172.2% |
| Contains more CalciumCalcium | +650% |
| Contains more PotassiumPotassium | +88.6% |
| Contains more IronIron | +62.8% |
| Contains more CopperCopper | +120.6% |
| Contains more PhosphorusPhosphorus | +26.4% |
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 B3Vitamin B3 | +118.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +292.4% |
| Contains more Vitamin B2Vitamin B2 | +33.1% |
| Contains more Vitamin B6Vitamin B6 | +12.9% |
| Contains more FolateFolate | +102.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
| Contains more CarbsCarbs | +146.3% |
| Contains more WaterWater | +57.2% |
| Contains more ProteinProtein | +33.7% |
| Contains more FatsFats | +1606.9% |
| Contains more OtherOther | +108.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.454 g
Monounsaturated Fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 g
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 | -87.6% |
| Contains more Mono. FatMonounsaturated Fat | +2088.1% |
| Contains more Poly. FatPolyunsaturated fat | +2837.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 339kcal | 534kcal |
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| Protein | 13.68g | 18.29g |
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| Fats | 2.47g | 42.16g |
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| Vitamin C | 0mg | 0.6mg |
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| Net carbs | 71.13g | 1.58g |
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| Carbs | 71.13g | 28.88g |
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| Magnesium | 144mg | 392mg |
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| Calcium | 34mg | 255mg |
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| Potassium | 431mg | 813mg |
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| Iron | 3.52mg | 5.73mg |
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| Sugar | 1.55g |
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| Fiber | 27.3g |
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| Copper | 0.553mg | 1.22mg |
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| Zinc | 4.16mg | 4.34mg |
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| Phosphorus | 508mg | 642mg |
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| Sodium | 2mg | 30mg |
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| Vitamin E | 0.31mg |
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| Manganese | 3.012mg | 2.482mg |
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| Selenium | 89.4µg | 25.4µg |
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| Vitamin B1 | 0.419mg | 1.644mg |
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| Vitamin B2 | 0.121mg | 0.161mg |
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| Vitamin B3 | 6.738mg | 3.08mg |
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| Vitamin B5 | 0.935mg | 0.985mg |
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| Vitamin B6 | 0.419mg | 0.473mg |
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| Vitamin K | 4.3µg |
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| Folate | 43µg | 87µg |
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| Choline | 78.7mg |
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| Saturated Fat | 0.454g | 3.663g |
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| Monounsaturated Fat | 0.344g | 7.527g |
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| Polyunsaturated fat | 0.978g | 28.73g |
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| Tryptophan | 0.176mg | 0.297mg |
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| Threonine | 0.366mg | 0.766mg |
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| Isoleucine | 0.533mg | 0.896mg |
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| Leucine | 0.934mg | 1.235mg |
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| Lysine | 0.303mg | 0.862mg |
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| Methionine | 0.221mg | 0.37mg |
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| Phenylalanine | 0.681mg | 0.957mg |
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| Valine | 0.594mg | 1.072mg |
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| Histidine | 0.322mg | 0.472mg |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
62%
Minerals Daily Need Coverage Score
168%
191%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 28mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 3.209g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 50)
Which food is cheaper?
Wheat is cheaper (difference - $2.6)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)