Flaxseed vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Flaxseed —
Nuts 659
Protein (g)
Flaxseed 18.0
Nuts 14.3
Carbs (g)
Flaxseed 34.4
Nuts 11.7
Fat (g)
Flaxseed 37.3
Nuts 67.1
Fiber (g)
Flaxseed 23.1
Nuts 7.50
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 14.3g 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 | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 659 kcal | |
| Macronutrients | |||
| Water | 6.80 g | 3.42 g | +99% |
| Protein | 18.0 g | 14.3 g | +26% |
| Total lipid (fat) | 37.3 g | 67.1 g | -44% |
| Carbohydrate, by difference | 34.4 g | 11.7 g | +193% |
| Fiber, total dietary | 23.1 g | 7.50 g | +208% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.28 g | 16.1 g | -80% |
| Fatty acids, total monounsaturated | 5.94 g | 23.9 g | -75% |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.700 mg | |
| Thiamin (Vitamin B1) | 0.537 mg | 0.617 mg | -13% |
| Riboflavin (Vitamin B2) | — | 0.035 mg | |
| Niacin (Vitamin B3) | 3.76 mg | 0.295 mg | +1173% |
| Pantothenic acid (Vitamin B5) | — | 0.184 mg | |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.101 mg | +289% |
| Biotin (Vitamin B7) | 41.5 ug | 22.0 ug | +88% |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 28.8 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0 mg | 5.65 mg | -100% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 230 mg | 160 mg | +44% |
| Iron, Fe | 5.78 mg | 2.43 mg | +138% |
| Magnesium, Mg | 372 mg | 376 mg | -1% |
| Phosphorus, P | 556 mg | 725 mg | -23% |
| Potassium, K | 793 mg | 659 mg | +20% |
| Sodium, Na | 36.7 mg | 3.00 mg | +1125% |
| Zinc, Zn | 4.74 mg | 4.06 mg | +17% |
| Copper, Cu | 1.34 mg | 1.74 mg | -23% |
| Manganese, Mn | 2.40 mg | 1.22 mg | +97% |
| Selenium, Se | 136 ug | 1917 ug | -93% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 545 kcal | — | |
| Energy (Atwater Specific Factors) | 514 kcal | — | |
| Energy | — | 2757 kj | |
| Nitrogen | 3.40 g | — | |
| Ash | 3.53 g | 3.43 g | +3% |
| Total Sugars | — | 2.33 g | |
| Sucrose | — | 2.33 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0.250 g | |
| Biotin | 33.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 22.0 ug | |
| Betaine | 3.10 mg | 0.400 mg | +675% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.010 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 9.56 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.630 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.170 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 3.67 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.046 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.91 g | 9.63 g | -80% |
| SFA 17:0 (Margaric acid) | — | 0.041 g | |
| SFA 18:0 (Stearic acid) | 1.19 g | 6.24 g | -81% |
| SFA 20:0 (Arachidic acid) | — | 0.167 g | |
| SFA 22:0 (Behenic acid) | — | 0.010 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.214 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.045 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 23.6 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.76 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.027 g | |
| MUFA 20:1 c | 0.158 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 24.7 g | 24.4 g | +1% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 24.4 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.26 g | 23.9 g | -78% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.036 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 19.4 g | 0.018 g | +107789% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.018 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.301 g | 0.135 g | +123% |
| Threonine (EAA) | 0.931 g | 0.365 g | +155% |
| Isoleucine (EAA, BCAA) | 0.938 g | 0.518 g | +81% |
| Leucine (EAA, BCAA) | 1.38 g | 1.19 g | +16% |
| Lysine (EAA) | 0.933 g | 0.490 g | +90% |
| Methionine (EAA) | 0.403 g | 1.12 g | -64% |
| Cystine (conditionally essential) | — | 0.306 g | |
| Phenylalanine (EAA) | 1.12 g | 0.639 g | +75% |
| Tyrosine (conditionally essential) | 0.572 g | 0.416 g | +38% |
| Valine (EAA, BCAA) | 1.14 g | 0.760 g | +50% |
| Arginine (conditionally essential) | 2.21 g | 2.14 g | +3% |
| Histidine (EAA) | 0.514 g | 0.409 g | +26% |
| Alanine | 1.09 g | 0.609 g | +78% |
| Aspartic acid | 2.31 g | 1.33 g | +74% |
| Glutamic acid | 4.85 g | 3.19 g | +52% |
| Glycine (conditionally essential) | 1.39 g | 0.733 g | +89% |
| Proline (conditionally essential) | 0.873 g | 0.706 g | +24% |
| Serine | 1.14 g | 0.676 g | +68% |
| Hydroxyproline | 0.191 g | — | |
| Cysteine | 0.553 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.015 mg | 0 mg | |
| Genistein | 0.013 mg | 0 mg | |
| Daidzin | 30.2 mg | — | |
| Genistin | 1.95 mg | — | |
| Glycitin | 31.5 mg | — | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 3.10 mg | 1.00 mg | +210% |
| Choline from phosphatidylcholine | 36.0 mg | 11.0 mg | +227% |
| Choline from phosphocholine | 0.600 mg | 0.300 mg | +100% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 39.0 mg | 16.0 mg | +144% |
| Total Choline | 79.0 mg | 29.0 mg | +172% |
| Isoflavones | |||
| Total isoflavones | 0.072 mg | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.