Flaxseed vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Flaxseed —
Flour —
Protein (g)
Flaxseed 18.0
Flour 26.2
Carbs (g)
Flaxseed 34.4
Flour 16.2
Fat (g)
Flaxseed 37.3
Flour 50.2
Fiber (g)
Flaxseed 23.1
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g 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 | Flaxseed | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 6.80 g | 4.32 g | +58% |
| Protein | 18.0 g | 26.2 g | -31% |
| Total lipid (fat) | 37.3 g | 50.2 g | -26% |
| Carbohydrate, by difference | 34.4 g | 16.2 g | +111% |
| Fiber, total dietary | 23.1 g | 9.27 g | +150% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.28 g | — | |
| Fatty acids, total monounsaturated | 5.94 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.537 mg | 0.112 mg | +377% |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | 3.76 mg | 4.00 mg | -6% |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.100 mg | +293% |
| Biotin (Vitamin B7) | 41.5 ug | 37.8 ug | +10% |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Minerals | |||
| Calcium, Ca | 230 mg | 232 mg | -1% |
| Iron, Fe | 5.78 mg | 3.22 mg | +79% |
| Magnesium, Mg | 372 mg | 251 mg | +48% |
| Phosphorus, P | 556 mg | 512 mg | +9% |
| Potassium, K | 793 mg | 667 mg | +19% |
| Sodium, Na | 36.7 mg | 0.894 mg | +4008% |
| Zinc, Zn | 4.74 mg | 2.80 mg | +70% |
| Copper, Cu | 1.34 mg | 0.975 mg | +38% |
| Manganese, Mn | 2.40 mg | 1.81 mg | +33% |
| Selenium, Se | 136 ug | 0.742 ug | +18218% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 545 kcal | 622 kcal | -12% |
| Energy (Atwater Specific Factors) | 514 kcal | 578 kcal | -11% |
| Nitrogen | 3.40 g | 4.20 g | -19% |
| Ash | 3.53 g | 2.96 g | +19% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | 33.8 ug | 69.1 ug | -51% |
| Betaine | 3.10 mg | — | |
| Vitamin K1 — Phylloquinone | 3.67 ug | — | |
| SFA 16:0 (Palmitic acid) | 1.91 g | — | |
| SFA 18:0 (Stearic acid) | 1.19 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.76 g | — | |
| MUFA 20:1 c | 0.158 g | — | |
| Fatty acids, total polyunsaturated | 24.7 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.26 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 19.4 g | — | |
| Tryptophan (EAA) | 0.301 g | — | |
| Threonine (EAA) | 0.931 g | — | |
| Isoleucine (EAA, BCAA) | 0.938 g | — | |
| Leucine (EAA, BCAA) | 1.38 g | — | |
| Lysine (EAA) | 0.933 g | — | |
| Methionine (EAA) | 0.403 g | — | |
| Phenylalanine (EAA) | 1.12 g | — | |
| Tyrosine (conditionally essential) | 0.572 g | — | |
| Valine (EAA, BCAA) | 1.14 g | — | |
| Arginine (conditionally essential) | 2.21 g | — | |
| Histidine (EAA) | 0.514 g | — | |
| Alanine | 1.09 g | — | |
| Aspartic acid | 2.31 g | — | |
| Glutamic acid | 4.85 g | — | |
| Glycine (conditionally essential) | 1.39 g | — | |
| Proline (conditionally essential) | 0.873 g | — | |
| Serine | 1.14 g | — | |
| Hydroxyproline | 0.191 g | — | |
| Cysteine | 0.553 g | — | |
| Daidzein | 20.2 mg | — | |
| Genistein | 0.013 mg | — | |
| Daidzin | 30.2 mg | — | |
| Genistin | 1.95 mg | — | |
| Glycitin | 31.5 mg | — | |
| 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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