Flax seeds vs. Sunflower seeds — In-Depth Nutrition Comparison
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What are the main differences between flax seeds and sunflower seeds?
- Flax seeds are richer in fiber, manganese, calcium, and magnesium, yet sunflower seeds are richer in vitamin E, vitamin B6, copper, selenium, folate, and vitamin B3.
- Sunflower seeds' daily need coverage for vitamin E is 232% higher.
- Flax seeds have 3 times more calcium than sunflower seeds. Flax seeds have 255mg of calcium, while sunflower seeds have 78mg.
We used Seeds, flaxseed and Seeds, sunflower seed kernels, dried types in this comparison.
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 | +20.6% |
| Contains more CalciumCalcium | +226.9% |
| Contains more PotassiumPotassium | +26% |
| Contains more ManganeseManganese | +27.3% |
| Contains more CopperCopper | +47.5% |
| Contains more ZincZinc | +15.2% |
| Contains less SodiumSodium | -70% |
| Contains more SeleniumSelenium | +108.7% |
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 KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +133.3% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +11245.2% |
| Contains more Vitamin B2Vitamin B2 | +120.5% |
| Contains more Vitamin B3Vitamin B3 | +170.6% |
| Contains more Vitamin B5Vitamin B5 | +14.7% |
| Contains more Vitamin B6Vitamin B6 | +184.4% |
| Contains more FolateFolate | +160.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.31mg | 35.17mg | 232% |
| Fiber | 27.3g | 8.6g | 75% |
| Vitamin B6 | 0.473mg | 1.345mg | 67% |
| Copper | 1.22mg | 1.8mg | 64% |
| Selenium | 25.4µg | 53µg | 50% |
| Polyunsaturated fat | 28.73g | 23.137g | 37% |
| Folate | 87µg | 227µg | 35% |
| Vitamin B3 | 3.08mg | 8.335mg | 33% |
| Monounsaturated fat | 7.527g | 18.528g | 28% |
| Manganese | 2.482mg | 1.95mg | 23% |
| Calcium | 255mg | 78mg | 18% |
| Magnesium | 392mg | 325mg | 16% |
| Vitamin B2 | 0.161mg | 0.355mg | 15% |
| Fats | 42.16g | 51.46g | 14% |
| Vitamin B1 | 1.644mg | 1.48mg | 14% |
| Iron | 5.73mg | 5.25mg | 6% |
| Zinc | 4.34mg | 5mg | 6% |
| Protein | 18.29g | 20.78g | 5% |
| Potassium | 813mg | 645mg | 5% |
| Vitamin K | 4.3µg | 0µg | 4% |
| Choline | 78.7mg | 55.1mg | 4% |
| Saturated fat | 3.663g | 4.455g | 4% |
| Calories | 534kcal | 584kcal | 3% |
| Carbs | 28.88g | 20g | 3% |
| Phosphorus | 642mg | 660mg | 3% |
| Vitamin B5 | 0.985mg | 1.13mg | 3% |
| Vitamin C | 0.6mg | 1.4mg | 1% |
| Sodium | 30mg | 9mg | 1% |
| Protein per 100 calories | 3.4g | 3.6g | N/A |
| Calories per 10 g protein | 292kcal | 281kcal | N/A |
| Weight per 100 calories | 19g | 17g | N/A |
| Unsaturated / Saturated Fat ratio | 9.9 | 9.4 | N/A |
| Net carbs | 1.58g | 11.4g | N/A |
| Sugar | 1.55g | 2.62g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.297mg | 0.348mg | 0% |
| Threonine | 0.766mg | 0.928mg | 0% |
| Isoleucine | 0.896mg | 1.139mg | 0% |
| Leucine | 1.235mg | 1.659mg | 0% |
| Lysine | 0.862mg | 0.937mg | 0% |
| Methionine | 0.37mg | 0.494mg | 0% |
| Phenylalanine | 0.957mg | 1.169mg | 0% |
| Valine | 1.072mg | 1.315mg | 0% |
| Histidine | 0.472mg | 0.632mg | 0% |
| Omega-3 (EPA) | 0g | 0.014g | N/A |
| 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:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more CarbsCarbs | +44.4% |
| Contains more WaterWater | +47.1% |
| Contains more ProteinProtein | +13.6% |
| Contains more FatsFats | +22.1% |
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
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -17.8% |
| Contains more Poly. FatPolyunsaturated fat | +24.2% |
| Contains more Mono. FatMonounsaturated fat | +146.2% |
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:
2.5 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more GlucoseGlucose | +∞% |
| Contains more SucroseSucrose | +117.4% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
