Almond butter vs Flaxseed
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Almond butter —
Flaxseed —
Protein (g)
Almond butter 20.8
Flaxseed 18.0
Carbs (g)
Almond butter 21.2
Flaxseed 34.4
Fat (g)
Almond butter 53.0
Flaxseed 37.3
Fiber (g)
Almond butter 9.72
Flaxseed 23.1
Quick answers
Which has more protein?
Almond butter, creamy — 20.8g vs 18.0g per 100g.
Which is more nutrient-dense?
Flaxseed, ground scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Almond butter | Flaxseed | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 1.75 g | 6.80 g | -74% |
| Protein | 20.8 g | 18.0 g | +15% |
| Total lipid (fat) | 53.0 g | 37.3 g | +42% |
| Carbohydrate, by difference | 21.2 g | 34.4 g | -38% |
| Fiber, total dietary | 9.72 g | 23.1 g | -58% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.25 g | 3.28 g | +30% |
| Fatty acids, total monounsaturated | 34.7 g | 5.94 g | +484% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.095 mg | 0.537 mg | -82% |
| Niacin (Vitamin B3) | 3.91 mg | 3.76 mg | +4% |
| Vitamin B-6 — Pyridoxine | 0.084 mg | 0.393 mg | -79% |
| Biotin (Vitamin B7) | 42.5 ug | 41.5 ug | +2% |
| Vitamin E (alpha-tocopherol) | 16.7 mg | 0 mg | |
| Minerals | |||
| Calcium, Ca | 264 mg | 230 mg | +15% |
| Iron, Fe | 4.11 mg | 5.78 mg | -29% |
| Magnesium, Mg | 268 mg | 372 mg | -28% |
| Phosphorus, P | 507 mg | 556 mg | -9% |
| Potassium, K | 745 mg | 793 mg | -6% |
| Sodium, Na | 0.996 mg | 36.7 mg | -97% |
| Zinc, Zn | 3.18 mg | 4.74 mg | -33% |
| Copper, Cu | 0.975 mg | 1.34 mg | -27% |
| Manganese, Mn | 2.13 mg | 2.40 mg | -11% |
| Selenium, Se | 0.794 ug | 136 ug | -99% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 645 kcal | 545 kcal | +18% |
| Energy (Atwater Specific Factors) | 603 kcal | 514 kcal | +17% |
| Nitrogen | 4.01 g | 3.40 g | +18% |
| Ash | 3.18 g | 3.53 g | -10% |
| Biotin | 57.3 ug | 33.8 ug | +70% |
| Betaine | — | 3.10 mg | |
| Vitamin K1 — Phylloquinone | 0 ug | 3.67 ug | -100% |
| SFA 16:0 (Palmitic acid) | 3.30 g | 1.91 g | +73% |
| SFA 18:0 (Stearic acid) | 0.819 g | 1.19 g | -31% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.247 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 34.3 g | 5.76 g | +496% |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 12.6 g | 24.7 g | -49% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 12.6 g | 5.26 g | +139% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.196 g | 0.301 g | -35% |
| Threonine (EAA) | 0.779 g | 0.931 g | -16% |
| Isoleucine (EAA, BCAA) | 0.930 g | 0.938 g | -1% |
| Leucine (EAA, BCAA) | 1.75 g | 1.38 g | +27% |
| Lysine (EAA) | 0.646 g | 0.933 g | -31% |
| Methionine (EAA) | 0.189 g | 0.403 g | -53% |
| Phenylalanine (EAA) | 1.38 g | 1.12 g | +24% |
| Tyrosine (conditionally essential) | 0.760 g | 0.572 g | +33% |
| Valine (EAA, BCAA) | 1.09 g | 1.14 g | -4% |
| Arginine (conditionally essential) | 2.77 g | 2.21 g | +25% |
| Histidine (EAA) | 0.639 g | 0.514 g | +24% |
| Alanine | 1.18 g | 1.09 g | +9% |
| Aspartic acid | 3.01 g | 2.31 g | +30% |
| Glutamic acid | 7.42 g | 4.85 g | +53% |
| Glycine (conditionally essential) | 1.65 g | 1.39 g | +19% |
| Proline (conditionally essential) | 1.12 g | 0.873 g | +29% |
| Serine | 1.06 g | 1.14 g | -7% |
| Hydroxyproline | 0.044 g | 0.191 g | -77% |
| Cysteine | 0.449 g | 0.553 g | -19% |
| Daidzein | 0 mg | 20.2 mg | -100% |
| Genistein | 0.079 mg | 0.043 mg | +85% |
| Daidzin | 0.028 mg | 30.2 mg | -100% |
| Genistin | 0 mg | 1.95 mg | -100% |
| Glycitin | 0.172 mg | 31.5 mg | -99% |
| Choline | |||
| Choline from glycerophoshocholine | — | 3.10 mg | |
| Choline from phosphatidylcholine | — | 36.0 mg | |
| Choline from phosphocholine | — | 0.600 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 39.0 mg | |
| Total Choline | — | 79.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0.072 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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