Flour vs Flaxseed
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Flour —
Flaxseed —
Protein (g)
Flour 26.2
Flaxseed 18.0
Carbs (g)
Flour 16.2
Flaxseed 34.4
Fat (g)
Flour 50.2
Flaxseed 37.3
Fiber (g)
Flour 9.27
Flaxseed 23.1
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 | Flour | Flaxseed | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.32 g | 6.80 g | -37% |
| Protein | 26.2 g | 18.0 g | +46% |
| Total lipid (fat) | 50.2 g | 37.3 g | +35% |
| Carbohydrate, by difference | 16.2 g | 34.4 g | -53% |
| Fiber, total dietary | 9.27 g | 23.1 g | -60% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 3.28 g | |
| Fatty acids, total monounsaturated | — | 5.94 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.112 mg | 0.537 mg | -79% |
| Riboflavin (Vitamin B2) | 0.748 mg | — | |
| Niacin (Vitamin B3) | 4.00 mg | 3.76 mg | +6% |
| Vitamin B-6 — Pyridoxine | 0.100 mg | 0.393 mg | -75% |
| Biotin (Vitamin B7) | 37.8 ug | 41.5 ug | -9% |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Minerals | |||
| Calcium, Ca | 232 mg | 230 mg | +1% |
| Iron, Fe | 3.22 mg | 5.78 mg | -44% |
| Magnesium, Mg | 251 mg | 372 mg | -33% |
| Phosphorus, P | 512 mg | 556 mg | -8% |
| Potassium, K | 667 mg | 793 mg | -16% |
| Sodium, Na | 0.894 mg | 36.7 mg | -98% |
| Zinc, Zn | 2.80 mg | 4.74 mg | -41% |
| Copper, Cu | 0.975 mg | 1.34 mg | -27% |
| Manganese, Mn | 1.81 mg | 2.40 mg | -25% |
| Selenium, Se | 0.742 ug | 136 ug | -99% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 622 kcal | 545 kcal | +14% |
| Energy (Atwater Specific Factors) | 578 kcal | 514 kcal | +12% |
| Nitrogen | 4.20 g | 3.40 g | +23% |
| Ash | 2.96 g | 3.53 g | -16% |
| Molybdenum, Mo | 36.1 ug | — | |
| Biotin | 69.1 ug | 33.8 ug | +104% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.