Flaxseed vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Flaxseed —
Nuts —
Protein (g)
Flaxseed 18.0
Nuts 9.96
Carbs (g)
Flaxseed 34.4
Nuts 12.7
Fat (g)
Flaxseed 37.3
Nuts 73.3
Fiber (g)
Flaxseed 23.1
Nuts 5.79
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 9.96g 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 6.80 g | 2.62 g | +159% |
| Protein | 18.0 g | 9.96 g | +81% |
| Total lipid (fat) | 37.3 g | 73.3 g | -49% |
| Carbohydrate, by difference | 34.4 g | 12.7 g | +171% |
| Fiber, total dietary | 23.1 g | 5.79 g | +299% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.28 g | 6.47 g | -49% |
| Fatty acids, total monounsaturated | 5.94 g | 39.3 g | -85% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.537 mg | 0.548 mg | -2% |
| Niacin (Vitamin B3) | 3.76 mg | 0.946 mg | +297% |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0.171 mg | +129% |
| Biotin (Vitamin B7) | 41.5 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 230 mg | 54.8 mg | +319% |
| Iron, Fe | 5.78 mg | 2.37 mg | +144% |
| Magnesium, Mg | 372 mg | 103 mg | +262% |
| Phosphorus, P | 556 mg | 253 mg | +120% |
| Potassium, K | 793 mg | 360 mg | +120% |
| Sodium, Na | 36.7 mg | 0 mg | |
| Zinc, Zn | 4.74 mg | 3.93 mg | +21% |
| Copper, Cu | 1.34 mg | 0.906 mg | +48% |
| Manganese, Mn | 2.40 mg | 2.28 mg | +5% |
| Selenium, Se | 136 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 545 kcal | 750 kcal | -27% |
| Energy (Atwater Specific Factors) | 514 kcal | 700 kcal | -26% |
| Nitrogen | 3.40 g | 1.88 g | +81% |
| Ash | 3.53 g | 1.44 g | +145% |
| Molybdenum, Mo | — | 15.6 ug | |
| Biotin | 33.8 ug | 22.7 ug | +49% |
| Betaine | 3.10 mg | 0.700 mg | +343% |
| Vitamin K1 — Phylloquinone | 3.67 ug | 4.10 ug | -10% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 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 | 22.9 g | +8% |
| 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 | 0.115 g | +162% |
| Threonine (EAA) | 0.931 g | 0.303 g | +208% |
| Isoleucine (EAA, BCAA) | 0.938 g | 0.365 g | +157% |
| Leucine (EAA, BCAA) | 1.38 g | 0.670 g | +106% |
| Lysine (EAA) | 0.933 g | 0.320 g | +191% |
| Methionine (EAA) | 0.403 g | 0.168 g | +140% |
| Phenylalanine (EAA) | 1.12 g | 0.463 g | +141% |
| Tyrosine (conditionally essential) | 0.572 g | 0.313 g | +83% |
| Valine (EAA, BCAA) | 1.14 g | 0.435 g | +162% |
| Arginine (conditionally essential) | 2.21 g | 1.36 g | +62% |
| Histidine (EAA) | 0.514 g | 0.262 g | +96% |
| Alanine | 1.09 g | 0.438 g | +148% |
| Aspartic acid | 2.31 g | 0.870 g | +166% |
| Glutamic acid | 4.85 g | 2.50 g | +94% |
| Glycine (conditionally essential) | 1.39 g | 0.493 g | +181% |
| Proline (conditionally essential) | 0.873 g | 0.610 g | +43% |
| Serine | 1.14 g | 0.540 g | +111% |
| Hydroxyproline | 0.191 g | 0 g | |
| Cysteine | 0.553 g | 0.305 g | +81% |
| Daidzein | 0.015 mg | 0 mg | |
| Genistein | 0.043 mg | 0 mg | |
| Daidzin | 30.2 mg | — | |
| Genistin | 1.95 mg | — | |
| Glycitin | 31.5 mg | — | |
| Proanthocyanidin dimers | — | 42.1 mg | |
| Proanthocyanidin trimers | — | 26.0 mg | |
| Proanthocyanidin 4-6mers | — | 101 mg | |
| Proanthocyanidin 7-10mers | — | 84.2 mg | |
| Proanthocyanidin polymers (>10mers) | — | 223 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.820 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 5.63 mg | |
| (-)-Epigallocatechin 3-gallate | — | 2.30 mg | |
| (+)-Catechin | — | 7.24 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 3.10 mg | 6.10 mg | -49% |
| Choline from phosphatidylcholine | 36.0 mg | 23.0 mg | +57% |
| Choline from phosphocholine | 0.600 mg | 1.30 mg | -54% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 39.0 mg | 9.70 mg | +302% |
| Total Choline | 79.0 mg | 41.0 mg | +93% |
| Fluoride | |||
| Mean mcg/100g ** | — | 10.0 mg | |
| Isoflavones | |||
| Total isoflavones | 0.072 mg | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.