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  6. White bread vs. Flax seeds

White bread vs. Flax seeds — In-Depth Nutrition Comparison

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How are white bread and flax seeds different?

  • Flax seeds have more copper, fiber, vitamin B1, magnesium, manganese, phosphorus, zinc, vitamin B6, iron, and potassium than white bread.
  • Daily need coverage for copper for flax seeds is 124% higher.

Bread, white, commercially prepared (includes soft bread crumbs) and Seeds, flaxseed are the varieties used in this article.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +1604.3%
Contains more CalciumCalcium +77.1%
Contains more PotassiumPotassium +545.2%
Contains more IronIron +58.7%
Contains more CopperCopper +1107.9%
Contains more ZincZinc +486.5%
Contains more PhosphorusPhosphorus +555.1%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +363.1%
Contains more SeleniumSelenium +15.5%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more FolateFolate +27.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +40.9%
Contains more Vitamin B1Vitamin B1 +208.4%
Contains more Vitamin B5Vitamin B5 +83.8%
Contains more Vitamin B6Vitamin B6 +443.7%
Contains more Vitamin KVitamin K +2050%
Contains more CholineCholine +439%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient White bread Flax seeds DV% diff.
Polyunsaturated fat 1.602g 28.73g 181%
Copper 0.101mg 1.22mg 124%
Fiber 2.7g 27.3g 98%
Vitamin B1 0.533mg 1.644mg 93%
Magnesium 23mg 392mg 88%
Manganese 0.536mg 2.482mg 85%
Phosphorus 98mg 642mg 78%
Fats 3.33g 42.16g 60%
Zinc 0.74mg 4.34mg 33%
Vitamin B6 0.087mg 0.473mg 30%
Iron 3.61mg 5.73mg 27%
Potassium 126mg 813mg 20%
Sodium 490mg 30mg 20%
Protein 8.85g 18.29g 19%
Monounsaturated fat 0.599g 7.527g 17%
Starch 37.17g 15%
Saturated fat 0.698g 3.663g 13%
Calories 266kcal 534kcal 13%
Choline 14.6mg 78.7mg 12%
Vitamin B3 4.78mg 3.08mg 11%
Calcium 144mg 255mg 11%
Vitamin B5 0.536mg 0.985mg 9%
Carbs 49.42g 28.88g 7%
Selenium 22µg 25.4µg 6%
Folate 111µg 87µg 6%
Vitamin B2 0.243mg 0.161mg 6%
Fructose 2.43g 0g 3%
Vitamin K 0.2µg 4.3µg 3%
Vitamin E 0.22mg 0.31mg 1%
Vitamin C 0mg 0.6mg 1%
Net carbs 46.72g 1.58g N/A
Sugar 5.67g 1.55g N/A
Trans fat 0.027g N/A
Tryptophan 0.297mg 0%
Threonine 0.766mg 0%
Isoleucine 0.896mg 0%
Leucine 1.235mg 0%
Lysine 0.862mg 0%
Methionine 0.37mg 0%
Phenylalanine 0.957mg 0%
Valine 1.072mg 0%
Histidine 0.472mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +71.1%
Contains more WaterWater +423.3%
Contains more ProteinProtein +106.7%
Contains more FatsFats +1166.1%
Contains more OtherOther +87.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -80.9%
Contains more Mono. FatMonounsaturated fat +1156.6%
Contains more Poly. FatPolyunsaturated fat +1693.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
87% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 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 +292.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.