Wheat Flour vs. Flaxseeds
Nutrition comparison of Wheat Flour and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and flaxseeds:
- Both wheat flour and flaxseeds are high in calories, dietary fiber, iron and protein.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, wheat flour contains more riboflavin, niacin and folate.
- Flaxseed is an excellent source of calcium and potassium.
- Wheat flour has 14 times less saturated fat than flaxseed.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and flaxseeds are high in calories. Flaxseed has 48% more calories than wheat flour - wheat flour has 361 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to flaxseeds for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Flaxseeds | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 82% | 21% |
| Fat | 4% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and flaxseed has 60% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both wheat flour and flaxseeds are high in dietary fiber. Flaxseed has 10 times more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Wheat flour and flaxseeds contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Both wheat flour and flaxseeds are high in protein. Flaxseed has 53% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Wheat flour has 14 times less saturated fat than flaxseed - wheat flour has 0.24g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and wheat flour contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and wheat flour does not contain significant amounts.
Vitamin A
Wheat flour and flaxseeds contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Wheat flour and flaxseeds contain similar amounts of Vitamin E - wheat flour has 0.4mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Wheat flour and flaxseeds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, wheat flour contains more riboflavin, niacin and folate.
| Wheat Flour | Flaxseeds | |
|---|---|---|
| Thiamin | 0.812 MG | 1.644 MG |
| Riboflavin | 0.512 MG | 0.161 MG |
| Niacin | 7.554 MG | 3.08 MG |
| Pantothenic acid | 0.438 MG | 0.985 MG |
| Vitamin B6 | 0.037 MG | 0.473 MG |
| Folate | 183 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 16 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both wheat flour and flaxseeds are high in iron. Flaxseed has 30% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 713% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Wheat Flour | Flaxseeds | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 79 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than wheat flour per 100 grams.
| Wheat Flour | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 22.813 G |
| Total | 0.043 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.685 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.685 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Flaxseeds (Seeds, flaxseed) .
Wheat Flour g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does wheat flour or flaxseeds contain more calories in 100 grams?Both wheat flour and flaxseeds are high in calories. Flaxseed has 50% more calories than wheat flour - wheat flour has 361 calories in 100g and flaxseed has 534 calories.
Does wheat flour or flaxseeds have more carbohydrates?
By weight, wheat flour is high in carbohydrates and flaxseed has 60% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does wheat flour or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 16 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does wheat flour or flaxseeds contain more iron?
Both wheat flour and flaxseeds are high in iron. Flaxseed has 30% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does wheat flour or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 710% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and flaxseed has 813mg of potassium.