Flax seeds vs. Cereal — In-Depth Nutrition Comparison
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How are flax seeds and cereal different?
- Flax seeds are richer in copper, fiber, magnesium, and phosphorus, while cereal is higher in vitamin B6, vitamin B1, iron, vitamin B2, vitamin B3, and vitamin A.
- Cereal covers your daily need for vitamin B6 424% more than flax seeds.
- Flax seeds contain 21 times more magnesium than cereal. Flax seeds contain 392mg of magnesium, while cereal contains 19mg.
Seeds, flaxseed and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +1963.2% |
| Contains more CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +674.3% |
| Contains more CopperCopper | +790.5% |
| Contains more PhosphorusPhosphorus | +733.8% |
| Contains less SodiumSodium | -96.2% |
| Contains more ManganeseManganese | +214.2% |
| Contains more SeleniumSelenium | +303.2% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +287.5% |
| Contains more Vitamin B5Vitamin B5 | +335.8% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +6316.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +282.5% |
| Contains more Vitamin B2Vitamin B2 | +2303.7% |
| Contains more Vitamin B3Vitamin B3 | +861.7% |
| Contains more Vitamin B6Vitamin B6 | +1165.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.473mg | 5.986mg | 424% |
| Vitamin B1 | 1.644mg | 6.288mg | 387% |
| Iron | 5.73mg | 34.06mg | 354% |
| Vitamin B2 | 0.161mg | 3.87mg | 285% |
| Polyunsaturated fat | 28.73g | 0.354g | 189% |
| Vitamin B3 | 3.08mg | 29.62mg | 166% |
| Copper | 1.22mg | 0.137mg | 120% |
| Fiber | 27.3g | 1.4g | 104% |
| Vitamin A | 0µg | 814µg | 90% |
| Magnesium | 392mg | 19mg | 89% |
| Phosphorus | 642mg | 77mg | 81% |
| Manganese | 2.482mg | 0.79mg | 74% |
| Fats | 42.16g | 1.08g | 63% |
| Vitamin C | 0.6mg | 38.5mg | 42% |
| Selenium | 25.4µg | 6.3µg | 35% |
| Sodium | 30mg | 795mg | 33% |
| Zinc | 4.34mg | 7.6mg | 30% |
| Calcium | 255mg | 10mg | 25% |
| Protein | 18.29g | 6.06g | 24% |
| Folate | 87µg | 22% | |
| Potassium | 813mg | 105mg | 21% |
| Carbs | 28.88g | 86.85g | 19% |
| Monounsaturated fat | 7.527g | 0.204g | 18% |
| Vitamin B5 | 0.985mg | 0.226mg | 15% |
| Saturated fat | 3.663g | 0.26g | 15% |
| Choline | 78.7mg | 14% | |
| Calories | 534kcal | 378kcal | 8% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Vitamin E | 0.31mg | 0.08mg | 2% |
| Protein per 100 calories | 3.4g | 1.6g | N/A |
| Calories per 10 g protein | 292kcal | 624kcal | N/A |
| Weight per 100 calories | 19g | 26g | N/A |
| Unsaturated / Saturated Fat ratio | 9.9 | 2.1 | N/A |
| Net carbs | 1.58g | 85.45g | N/A |
| Sugar | 1.55g | 10.35g | N/A |
| Tryptophan | 0.297mg | 0.066mg | 0% |
| Threonine | 0.766mg | 0.241mg | 0% |
| Isoleucine | 0.896mg | 0.26mg | 0% |
| Leucine | 1.235mg | 0.767mg | 0% |
| Lysine | 0.862mg | 0.113mg | 0% |
| Methionine | 0.37mg | 0.13mg | 0% |
| Phenylalanine | 0.957mg | 0.365mg | 0% |
| Valine | 1.072mg | 0.344mg | 0% |
| Histidine | 0.472mg | 0.162mg | 0% |
| Fructose | 0g | 0.26g | 0% |
| Omega-6 (Eicosadienoic acid) | 0.007g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
| Contains more ProteinProtein | +201.8% |
| Contains more FatsFats | +3803.7% |
| Contains more WaterWater | +84.1% |
| Contains more CarbsCarbs | +200.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
| Contains more Mono. FatMonounsaturated fat | +3589.7% |
| Contains more Poly. FatPolyunsaturated fat | +8015.8% |
| Contains less Sat. FatSaturated fat | -92.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
1.15 g
Glucose:
0.4 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
9.74 g
Glucose:
0.27 g
Fructose:
0.26 g
Lactose:
0 g
Maltose:
0.09 g
Galactose:
0 g
| Contains more GlucoseGlucose | +48.1% |
| Contains more SucroseSucrose | +747% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
