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Wheat vs. Flax seeds — In-Depth Nutrition Comparison

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How are wheat and flax seeds different?

  • Flax seeds have more vitamin B1, copper, fiber, magnesium, phosphorus, manganese, iron, vitamin B6, calcium, and zinc than wheat.
  • Daily need coverage for vitamin B1 for flax seeds is 129% higher.

Wheat, KAMUT khorasan, cooked and Seeds, flaxseed are the varieties used in this article.

Infographic

Wheat vs Flax seeds 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.
Wheat
Wheat
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 2.7% 14% 66% 69% 50% 63% 1% 134% 174%
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 -73.3%
Contains more SeleniumSelenium +25.6%
Contains more MagnesiumMagnesium +716.7%
Contains more CalciumCalcium +2733.3%
Contains more PotassiumPotassium +395.7%
Contains more IronIron +225.6%
Contains more CopperCopper +489.4%
Contains more ZincZinc +135.9%
Contains more PhosphorusPhosphorus +336.7%
Contains more ManganeseManganese +141%

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.
Wheat
Wheat
0
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% 4.8% 0% 24% 6.9% 43% 0% 16% 0% 0% 8.3% 0%
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 EVitamin E +29.2%
Contains more Vitamin B1Vitamin B1 +1630.5%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +33.6%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more FolateFolate +690.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Flax seeds DV% diff.
Polyunsaturated fat 0.243g 28.73g 190%
Vitamin B1 0.095mg 1.644mg 129%
Copper 0.207mg 1.22mg 113%
Fiber 4.3g 27.3g 92%
Magnesium 48mg 392mg 82%
Phosphorus 147mg 642mg 71%
Fats 0.83g 42.16g 64%
Manganese 1.03mg 2.482mg 63%
Iron 1.76mg 5.73mg 50%
Vitamin B6 0.07mg 0.473mg 31%
Protein 5.71g 18.29g 25%
Calcium 9mg 255mg 25%
Zinc 1.84mg 4.34mg 23%
Calories 132kcal 534kcal 20%
Vitamin B5 0.985mg 20%
Folate 11µg 87µg 19%
Potassium 164mg 813mg 19%
Monounsaturated fat 0.084g 7.527g 19%
Saturated fat 0.077g 3.663g 16%
Choline 78.7mg 14%
Selenium 31.9µg 25.4µg 12%
Vitamin B2 0.03mg 0.161mg 10%
Vitamin B3 2.305mg 3.08mg 5%
Vitamin K 4.3µg 4%
Sodium 8mg 30mg 1%
Vitamin C 0.6mg 1%
Carbs 27.6g 28.88g 0%
Net carbs 23.3g 1.58g N/A
Sugar 3.07g 1.55g N/A
Vitamin E 0.24mg 0.31mg 0%
Trans fat 0.002g N/A
Tryptophan 0.051mg 0.297mg 0%
Threonine 0.172mg 0.766mg 0%
Isoleucine 0.22mg 0.896mg 0%
Leucine 0.432mg 1.235mg 0%
Lysine 0.161mg 0.862mg 0%
Methionine 0.097mg 0.37mg 0%
Phenylalanine 0.3mg 0.957mg 0%
Valine 0.267mg 1.072mg 0%
Histidine 0.147mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
1
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 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 WaterWater +836.5%
Contains more ProteinProtein +220.3%
Contains more FatsFats +4979.5%
Contains more OtherOther +445.6%
~equal in Carbs ~28.88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
19% 21% 60%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.243 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 -97.9%
Contains more Mono. FatMonounsaturated fat +8860.7%
Contains more Poly. FatPolyunsaturated fat +11723%

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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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.