Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Nuts 607
Flaxseed —
Protein (g)
Nuts 21.4
Flaxseed 18.0
Carbs (g)
Nuts 17.9
Flaxseed 34.4
Fat (g)
Nuts 55.9
Flaxseed 37.3
Fiber (g)
Nuts 10.7
Flaxseed 23.1
Quick answers
Which has more protein?
Nuts, almonds, oil roasted, with salt added, smoke flavor — 21.4g vs 18.0g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Flaxseed | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 607 kcal | — | |
| Macronutrients | |||
| Water | 2.80 g | 6.80 g | -59% |
| Protein | 21.4 g | 18.0 g | +19% |
| Total lipid (fat) | 55.9 g | 37.3 g | +50% |
| Carbohydrate, by difference | 17.9 g | 34.4 g | -48% |
| Fiber, total dietary | 10.7 g | 23.1 g | -54% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.57 g | 3.28 g | +9% |
| Fatty acids, total monounsaturated | — | 5.94 g | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | — | 0.537 mg | |
| Niacin (Vitamin B3) | — | 3.76 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.393 mg | |
| Biotin (Vitamin B7) | — | 41.5 ug | |
| Vitamin E (alpha-tocopherol) | 25.1 mg | 0 mg | |
| Minerals | |||
| Calcium, Ca | 286 mg | 230 mg | +24% |
| Iron, Fe | 3.86 mg | 5.78 mg | -33% |
| Magnesium, Mg | 286 mg | 372 mg | -23% |
| Phosphorus, P | — | 556 mg | |
| Potassium, K | 679 mg | 793 mg | -14% |
| Sodium, Na | 548 mg | 36.7 mg | +1392% |
| Zinc, Zn | — | 4.74 mg | |
| Copper, Cu | — | 1.34 mg | |
| Manganese, Mn | — | 2.40 mg | |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2540 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 2.03 g | 3.53 g | -42% |
| Total Sugars | 3.57 g | — | |
| Biotin | — | 33.8 ug | |
| Betaine | — | 3.10 mg | |
| Vitamin A, IU | 0 IU | — | |
| 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 | — | 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 SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Nuts, almonds, oil roasted, with salt added, smoke flavor nutrition facts Flaxseed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1392% in Nuts, almonds, oil roasted, with salt added, smoke flavor Fiber, total dietary -54% in Nuts, almonds, oil roasted, with salt added, smoke flavor Iron, Fe -33% in Nuts, almonds, oil roasted, with salt added, smoke flavor Calcium, Ca +24% in Nuts, almonds, oil roasted, with salt added, smoke flavor
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