Flaxseed vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Flaxseed —
Flour 366
Protein (g)
Flaxseed 18.0
Flour 51.1
Carbs (g)
Flaxseed 34.4
Flour 32.9
Fat (g)
Flaxseed 37.3
Flour 3.33
Fiber (g)
Flaxseed 23.1
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 18.0g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 6.80 g | 6.24 g | +9% |
| Protein | 18.0 g | 51.1 g | -65% |
| Total lipid (fat) | 37.3 g | 3.33 g | +1020% |
| Carbohydrate, by difference | 34.4 g | 32.9 g | +4% |
| Fiber, total dietary | 23.1 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.28 g | — | |
| Fatty acids, total monounsaturated | 5.94 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.537 mg | 0.542 mg | -1% |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | 3.76 mg | 3.43 mg | +10% |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.618 mg | -36% |
| Biotin (Vitamin B7) | 41.5 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Minerals | |||
| Calcium, Ca | 230 mg | 338 mg | -32% |
| Iron, Fe | 5.78 mg | 7.34 mg | -21% |
| Magnesium, Mg | 372 mg | 313 mg | +19% |
| Phosphorus, P | 556 mg | 726 mg | -23% |
| Potassium, K | 793 mg | 2480 mg | -68% |
| Sodium, Na | 36.7 mg | 2.00 mg | +1737% |
| Zinc, Zn | 4.74 mg | 4.44 mg | +7% |
| Copper, Cu | 1.34 mg | 1.51 mg | -11% |
| Manganese, Mn | 2.40 mg | 3.81 mg | -37% |
| Selenium, Se | 136 ug | 45.8 ug | +197% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 545 kcal | 366 kcal | +49% |
| Energy (Atwater Specific Factors) | 514 kcal | 339 kcal | +52% |
| Energy | — | 1530 kj | |
| Nitrogen | 3.40 g | 8.18 g | -58% |
| Ash | 3.53 g | 6.45 g | -45% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | — | 211 ug | |
| Biotin | 33.8 ug | — | |
| Betaine | 3.10 mg | 2.80 mg | +11% |
| 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 | 0.616 g | -51% |
| Threonine (EAA) | 0.931 g | 1.97 g | -53% |
| Isoleucine (EAA, BCAA) | 0.938 g | 2.31 g | -59% |
| Leucine (EAA, BCAA) | 1.38 g | 4.11 g | -66% |
| Lysine (EAA) | 0.933 g | 3.06 g | -70% |
| Methionine (EAA) | 0.403 g | 0.622 g | -35% |
| Phenylalanine (EAA) | 1.12 g | 2.86 g | -61% |
| Tyrosine (conditionally essential) | 0.572 g | 1.74 g | -67% |
| Valine (EAA, BCAA) | 1.14 g | 2.31 g | -51% |
| Arginine (conditionally essential) | 2.21 g | 3.93 g | -44% |
| Histidine (EAA) | 0.514 g | 1.27 g | -60% |
| Alanine | 1.09 g | 2.86 g | -62% |
| Aspartic acid | 2.31 g | 4.98 g | -54% |
| Glutamic acid | 4.85 g | 9.08 g | -47% |
| Glycine (conditionally essential) | 1.39 g | 1.79 g | -23% |
| Proline (conditionally essential) | 0.873 g | 2.84 g | -69% |
| Serine | 1.14 g | 2.70 g | -58% |
| Hydroxyproline | 0.191 g | 0.176 g | +9% |
| Cysteine | 0.553 g | 1.01 g | -45% |
| Daidzein | 0.015 mg | 64.5 mg | -100% |
| Genistein | 0.043 mg | 87.3 mg | -100% |
| Daidzin | 30.2 mg | — | |
| Genistin | 1.95 mg | — | |
| Glycitin | 31.5 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.10 mg | 7.00 mg | -56% |
| Choline from phosphatidylcholine | 36.0 mg | 63.0 mg | -43% |
| Choline from phosphocholine | 0.600 mg | 1.50 mg | -60% |
| Choline from sphingomyelin | 0 mg | 0.800 mg | -100% |
| Free Choline | 39.0 mg | 120 mg | -67% |
| Total Choline | 79.0 mg | 190 mg | -58% |
| Isoflavones | |||
| Total isoflavones | 0.072 mg | 151 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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