Wheat vs. Flax — In-Depth Nutrition Comparison
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What are the main differences between Wheat and Flax?
- Wheat is richer in Selenium, Manganese, and Vitamin B3, yet Flax is 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. Wheat has 6.738mg of Vitamin B3, while Flax has 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
Sodium
-93.3%
Contains
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Manganese
+21.4%
Contains
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Selenium
+252%
Contains
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Calcium
+650%
Contains
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Iron
+62.8%
Contains
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Magnesium
+172.2%
Contains
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Phosphorus
+26.4%
Contains
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Potassium
+88.6%
Contains
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Copper
+120.6%
Equal in Zinc - 4.34
Contains
less
Sodium
-93.3%
Contains
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Manganese
+21.4%
Contains
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Selenium
+252%
Contains
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Calcium
+650%
Contains
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Iron
+62.8%
Contains
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Magnesium
+172.2%
Contains
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Phosphorus
+26.4%
Contains
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Potassium
+88.6%
Contains
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Copper
+120.6%
Equal in Zinc - 4.34
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
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Vitamin B3
+118.8%
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Vitamin C
+∞%
Contains
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Vitamin B1
+292.4%
Contains
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Vitamin B2
+33.1%
Contains
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Vitamin B6
+12.9%
Contains
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Folate
+102.3%
Equal in Vitamin B5 - 0.985
Contains
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Vitamin B3
+118.8%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+292.4%
Contains
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Vitamin B2
+33.1%
Contains
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Vitamin B6
+12.9%
Contains
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Folate
+102.3%
Equal in Vitamin B5 - 0.985
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+146.3%
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Water
+57.2%
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Protein
+33.7%
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Fats
+1606.9%
Contains
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Other
+108.4%
Contains
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Carbs
+146.3%
Contains
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Water
+57.2%
Contains
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Protein
+33.7%
Contains
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Fats
+1606.9%
Contains
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Other
+108.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-87.6%
Contains
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Monounsaturated Fat
+2088.1%
Contains
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Polyunsaturated fat
+2837.6%
Contains
less
Saturated Fat
-87.6%
Contains
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Monounsaturated Fat
+2088.1%
Contains
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Polyunsaturated 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 |
| Net carbs | 71.13g | 1.58g |
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| Protein | 13.68g | 18.29g |
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| Fats | 2.47g | 42.16g |
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| Carbs | 71.13g | 28.88g |
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| Calories | 339kcal | 534kcal |
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| Sugar | 1.55g |
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| Fiber | 27.3g |
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| Calcium | 34mg | 255mg |
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| Iron | 3.52mg | 5.73mg |
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| Magnesium | 144mg | 392mg |
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| Phosphorus | 508mg | 642mg |
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| Potassium | 431mg | 813mg |
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| Sodium | 2mg | 30mg |
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| Zinc | 4.16mg | 4.34mg |
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| Copper | 0.553mg | 1.22mg |
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| Manganese | 3.012mg | 2.482mg |
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| Selenium | 89.4µg | 25.4µg |
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| Vitamin E | 0.31mg |
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| Vitamin C | 0mg | 0.6mg |
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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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| Folate | 43µg | 87µg |
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| Vitamin K | 4.3µg |
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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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| 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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| 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 Fats diet |
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| Low Carbs diet |
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| Low Calories 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
37%
63%
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 is relatively richer in minerals
Which food is richer in vitamins?
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)