Flaxseed vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Flaxseed —
Oil 884
Protein (g)
Flaxseed 18.0
Oil 0.110
Carbs (g)
Flaxseed 34.4
Oil 0
Fat (g)
Flaxseed 37.3
Oil 100.0
Fiber (g)
Flaxseed 23.1
Oil 0
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 0.110g 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 884 kcal | |
| Macronutrients | |||
| Water | 6.80 g | 0.120 g | +5570% |
| Protein | 18.0 g | 0.110 g | +16296% |
| Total lipid (fat) | 37.3 g | 100.0 g | -63% |
| Carbohydrate, by difference | 34.4 g | 0 g | |
| Fiber, total dietary | 23.1 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.28 g | 8.98 g | -63% |
| Fatty acids, total monounsaturated | 5.94 g | 18.4 g | -68% |
| Fatty acids, total trans | — | 0.094 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.537 mg | 0 mg | |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | 3.76 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.393 mg | 0 mg | |
| Biotin (Vitamin B7) | 41.5 ug | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0.200 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 | 0.470 mg | -100% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 230 mg | 1.00 mg | +22890% |
| Iron, Fe | 5.78 mg | 0 mg | |
| Magnesium, Mg | 372 mg | 0 mg | |
| Phosphorus, P | 556 mg | 1.00 mg | +55540% |
| Potassium, K | 793 mg | 0 mg | |
| Sodium, Na | 36.7 mg | 0 mg | |
| Zinc, Zn | 4.74 mg | 0.070 mg | +6669% |
| Copper, Cu | 1.34 mg | 0 mg | |
| Manganese, Mn | 2.40 mg | 0 mg | |
| Selenium, Se | 136 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 545 kcal | — | |
| Energy (Atwater Specific Factors) | 514 kcal | — | |
| Energy | — | 3700 kj | |
| Nitrogen | 3.40 g | — | |
| Ash | 3.53 g | 0 g | |
| Total Sugars | — | 0 g | |
| Biotin | 33.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | 3.10 mg | — | |
| 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) | — | 0.550 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 28.8 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 1.65 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.870 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0.890 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 3.67 ug | 9.30 ug | -60% |
| 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) | — | 0.008 g | |
| SFA 12:0 (Lauric acid) | — | 0.018 g | |
| SFA 14:0 (Myristic acid) | — | 0.077 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.027 g | |
| SFA 16:0 (Palmitic acid) | 1.91 g | 5.11 g | -63% |
| SFA 17:0 (Margaric acid) | — | 0.051 g | |
| SFA 18:0 (Stearic acid) | 1.19 g | 3.37 g | -65% |
| SFA 20:0 (Arachidic acid) | — | 0.131 g | |
| SFA 22:0 (Behenic acid) | — | 0.113 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.075 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.008 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.060 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.060 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 18.3 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.76 g | 18.3 g | -68% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 20:1 c | 0.158 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.031 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.017 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.023 g | |
| Fatty acids, total polyunsaturated | 24.7 g | 67.8 g | -64% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 14.3 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.26 g | 14.2 g | -63% |
| PUFA 18:2 CLAs | — | 0.031 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 53.4 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 19.4 g | 53.4 g | -64% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.031 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0.096 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.081 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0.015 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.013 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 | |
| Fatty acids, total trans-monoenoic | — | 0.044 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.030 g | |
| TFA 22:1 t | — | 0.014 g | |
| TFA 18:2 t not further defined | — | 0.050 g | |
| Fatty acids, total trans-polyenoic | — | 0.050 g | |
| Stigmasterol | — | 30.0 mg | |
| Campesterol | — | 98.0 mg | |
| Beta-sitosterol | — | 206 mg | |
| 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 | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0.015 mg | — | |
| Genistein | 0.043 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 SR Legacy. Diff column shows percentage difference relative to Food B.
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