Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Whey
  5. Compare
  6. Whey vs. Flax seeds

Whey vs. Flax seeds — In-Depth Nutrition Comparison

Compare

The main differences between whey and flax seeds

  • Whey contains less copper, vitamin B1, fiber, manganese, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6 than flax seeds.
  • Daily need coverage for copper for flax seeds is 135% higher.

Food types used in this article are Whey, sweet, fluid and Seeds, flaxseed.

Infographic

Whey 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.
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 +4800%
Contains more CalciumCalcium +442.6%
Contains more PotassiumPotassium +405%
Contains more IronIron +9450%
Contains more CopperCopper +30400%
Contains more ZincZinc +3238.5%
Contains more PhosphorusPhosphorus +1295.7%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +248100%
Contains more SeleniumSelenium +1236.8%

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.
Whey
Whey
2
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +4466.7%
Contains more Vitamin B3Vitamin B3 +4062.2%
Contains more Vitamin B5Vitamin B5 +157.2%
Contains more Vitamin B6Vitamin B6 +1425.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8600%
Contains more CholineCholine +391.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg

All nutrients comparison - raw data values

Nutrient Whey Flax seeds DV% diff.
Polyunsaturated fat 0.011g 28.73g 191%
Copper 0.004mg 1.22mg 135%
Vitamin B1 0.036mg 1.644mg 134%
Fiber 0g 27.3g 109%
Manganese 0.001mg 2.482mg 108%
Magnesium 8mg 392mg 91%
Phosphorus 46mg 642mg 85%
Iron 0.06mg 5.73mg 71%
Fats 0.36g 42.16g 64%
Selenium 1.9µg 25.4µg 43%
Zinc 0.13mg 4.34mg 38%
Protein 0.85g 18.29g 35%
Vitamin B6 0.031mg 0.473mg 34%
Calories 27kcal 534kcal 25%
Folate 1µg 87µg 22%
Calcium 47mg 255mg 21%
Monounsaturated fat 0.1g 7.527g 19%
Vitamin B3 0.074mg 3.08mg 19%
Potassium 161mg 813mg 19%
Saturated fat 0.23g 3.663g 16%
Vitamin B5 0.383mg 0.985mg 12%
Vitamin B12 0.28µg 0µg 12%
Choline 16mg 78.7mg 11%
Carbs 5.14g 28.88g 8%
Vitamin K 0µg 4.3µg 4%
Vitamin E 0mg 0.31mg 2%
Sodium 54mg 30mg 1%
Vitamin C 0.1mg 0.6mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 5.14g 1.58g N/A
Sugar 5.14g 1.55g N/A
Vitamin A 3µg 0µg 0%
Vitamin B2 0.158mg 0.161mg 0%
Tryptophan 0.013mg 0.297mg 0%
Threonine 0.054mg 0.766mg 0%
Isoleucine 0.047mg 0.896mg 0%
Leucine 0.078mg 1.235mg 0%
Lysine 0.068mg 0.862mg 0%
Methionine 0.016mg 0.37mg 0%
Phenylalanine 0.027mg 0.957mg 0%
Valine 0.046mg 1.072mg 0%
Histidine 0.016mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +1237.9%
Contains more ProteinProtein +2051.8%
Contains more FatsFats +11611.1%
Contains more CarbsCarbs +461.9%
Contains more OtherOther +600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -93.7%
Contains more Mono. FatMonounsaturated fat +7427%
Contains more Poly. FatPolyunsaturated fat +261081.8%

People also compare

Whey
Whey vs Buttermilk
Buttermilk
Whey
Whey vs Milkshake
Milkshake
Whey
Whey vs Chocolate milk
Chocolate milk
Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats

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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.