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  6. Khorasan wheat vs. Flax seeds

Khorasan wheat vs. Flax seeds — In-Depth Nutrition Comparison

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How are Khorasan wheat and Flax seeds different?

  • Khorasan wheat is richer in Selenium, and Vitamin B3, while Flax seeds are higher in Vitamin B1, Copper, Fiber, Magnesium, Phosphorus, Iron, and Calcium.
  • Khorasan wheat covers your daily need of Selenium 102% more than Flax seeds.
  • Khorasan wheat contains 2 times more Vitamin B3 than Flax seeds. Khorasan wheat contains 6.375mg of Vitamin B3, while Flax seeds contain 3.08mg.
  • Khorasan wheat is lower in Saturated Fat.

Wheat, KAMUT khorasan, uncooked and Seeds, flaxseed types were used in this article.

Infographic

Khorasan wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
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 less SodiumSodium -83.3%
Contains more SeleniumSelenium +220.9%
Contains more MagnesiumMagnesium +201.5%
Contains more CalciumCalcium +1059.1%
Contains more PotassiumPotassium +101.7%
Contains more IronIron +52%
Contains more CopperCopper +141.1%
Contains more ZincZinc +17.9%
Contains more PhosphorusPhosphorus +76.4%
~equal in Manganese ~2.482mg

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.
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% 0.6% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
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 +96.8%
Contains more Vitamin B2Vitamin B2 +14.3%
Contains more Vitamin B3Vitamin B3 +107%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190.5%
Contains more Vitamin B6Vitamin B6 +82.6%
Contains more Vitamin KVitamin K +138.9%
Contains more CholineCholine +205%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.985mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 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 +144.4%
Contains more WaterWater +59.1%
Contains more ProteinProtein +25.8%
Contains more FatsFats +1879.3%
Contains more OtherOther +120.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 21% 60%
Saturated Fat: Sat. Fat 0.196 g
Monounsaturated Fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 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 -94.6%
Contains more Mono. FatMonounsaturated Fat +3433.8%
Contains more Poly. FatPolyunsaturated fat +4526.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +55%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +109.1%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Khorasan wheat Flax seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Khorasan wheat Flax seeds Opinion
Calories 337kcal 534kcal Flax seeds
Protein 14.54g 18.29g Flax seeds
Fats 2.13g 42.16g Flax seeds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 59.48g 1.58g Khorasan wheat
Carbs 70.58g 28.88g Khorasan wheat
Magnesium 130mg 392mg Flax seeds
Calcium 22mg 255mg Flax seeds
Potassium 403mg 813mg Flax seeds
Iron 3.77mg 5.73mg Flax seeds
Sugar 7.84g 1.55g Flax seeds
Fiber 11.1g 27.3g Flax seeds
Copper 0.506mg 1.22mg Flax seeds
Zinc 3.68mg 4.34mg Flax seeds
Starch 52.41g Khorasan wheat
Phosphorus 364mg 642mg Flax seeds
Sodium 5mg 30mg Khorasan wheat
Vitamin A 10IU 0IU Khorasan wheat
Vitamin A 1µg 0µg Khorasan wheat
Vitamin E 0.61mg 0.31mg Khorasan wheat
Manganese 2.735mg 2.482mg Khorasan wheat
Selenium 81.5µg 25.4µg Khorasan wheat
Vitamin B1 0.566mg 1.644mg Flax seeds
Vitamin B2 0.184mg 0.161mg Khorasan wheat
Vitamin B3 6.375mg 3.08mg Khorasan wheat
Vitamin B5 0.949mg 0.985mg Flax seeds
Vitamin B6 0.259mg 0.473mg Flax seeds
Vitamin K 1.8µg 4.3µg Flax seeds
Folate 87µg Flax seeds
Trans Fat 0.005g Flax seeds
Choline 25.8mg 78.7mg Flax seeds
Saturated Fat 0.196g 3.663g Khorasan wheat
Monounsaturated Fat 0.213g 7.527g Flax seeds
Polyunsaturated fat 0.621g 28.73g Flax seeds
Tryptophan 0.13mg 0.297mg Flax seeds
Threonine 0.442mg 0.766mg Flax seeds
Isoleucine 0.566mg 0.896mg Flax seeds
Leucine 1.112mg 1.235mg Flax seeds
Lysine 0.416mg 0.862mg Flax seeds
Methionine 0.251mg 0.37mg Flax seeds
Phenylalanine 0.772mg 0.957mg Flax seeds
Valine 0.687mg 1.072mg Flax seeds
Histidine 0.379mg 0.472mg Flax seeds
Fructose 0.11g 0g Khorasan wheat
Omega-3 - ALA 0.048g Khorasan wheat
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Khorasan wheat Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
35%
Khorasan wheat
62%
Flax seeds
Minerals Daily Need Coverage Score
150%
Khorasan wheat
191%
Flax seeds

Comparison summary

Which food contains less Sodium?
Khorasan wheat
Khorasan wheat contains less Sodium (difference - 25mg)
Which food is lower in Saturated Fat?
Khorasan wheat
Khorasan wheat is lower in Saturated Fat (difference - 3.467g)
Which food is lower in glycemic index?
Khorasan wheat
Khorasan wheat is lower in glycemic index (difference - 40)
Which food is cheaper?
Khorasan wheat
Khorasan wheat is cheaper (difference - $3)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 6.29g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.