Nuts vs Flaxseed
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flaxseed —
Protein (g)
Nuts 21.5
Flaxseed 18.0
Carbs (g)
Nuts 20.0
Flaxseed 34.4
Fat (g)
Nuts 51.1
Flaxseed 37.3
Fiber (g)
Nuts 10.8
Flaxseed 23.1
Quick answers
Which has more protein?
Nuts, almonds, whole, raw — 21.5g 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 | Nuts | Flaxseed | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.26 g | 6.80 g | -37% |
| Protein | 21.5 g | 18.0 g | +19% |
| Total lipid (fat) | 51.1 g | 37.3 g | +37% |
| Carbohydrate, by difference | 20.0 g | 34.4 g | -42% |
| Fiber, total dietary | 10.8 g | 23.1 g | -53% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.79 g | 3.28 g | +15% |
| Fatty acids, total monounsaturated | 31.3 g | 5.94 g | +427% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.161 mg | 0.537 mg | -70% |
| Niacin (Vitamin B3) | 3.77 mg | 3.76 mg | = |
| Vitamin B-6 — Pyridoxine | 0.101 mg | 0.393 mg | -74% |
| Biotin (Vitamin B7) | — | 41.5 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 254 mg | 230 mg | +10% |
| Iron, Fe | 3.74 mg | 5.78 mg | -35% |
| Magnesium, Mg | 258 mg | 372 mg | -31% |
| Phosphorus, P | 503 mg | 556 mg | -10% |
| Potassium, K | 733 mg | 793 mg | -8% |
| Sodium, Na | 0 mg | 36.7 mg | -100% |
| Zinc, Zn | 2.87 mg | 4.74 mg | -40% |
| Copper, Cu | 0.910 mg | 1.34 mg | -32% |
| Manganese, Mn | 2.15 mg | 2.40 mg | -11% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 626 kcal | 545 kcal | +15% |
| Energy (Atwater Specific Factors) | 584 kcal | 514 kcal | +13% |
| Nitrogen | 4.14 g | 3.40 g | +22% |
| Ash | 3.16 g | 3.53 g | -10% |
| Molybdenum, Mo | 45.3 ug | — | |
| Biotin | 57.0 ug | 33.8 ug | +69% |
| Betaine | 0.500 mg | 3.10 mg | -84% |
| Vitamin K1 — Phylloquinone | 0 ug | 3.67 ug | -100% |
| 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 | 11.2 g | 24.7 g | -55% |
| 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) | 0.208 g | 0.301 g | -31% |
| Threonine (EAA) | 0.608 g | 0.931 g | -35% |
| Isoleucine (EAA, BCAA) | 0.774 g | 0.938 g | -17% |
| Leucine (EAA, BCAA) | 1.49 g | 1.38 g | +8% |
| Lysine (EAA) | 0.618 g | 0.933 g | -34% |
| Methionine (EAA) | 0.154 g | 0.403 g | -62% |
| Phenylalanine (EAA) | 1.20 g | 1.12 g | +7% |
| Tyrosine (conditionally essential) | 0.630 g | 0.572 g | +10% |
| Valine (EAA, BCAA) | 0.916 g | 1.14 g | -20% |
| Arginine (conditionally essential) | 2.46 g | 2.21 g | +11% |
| Histidine (EAA) | 0.548 g | 0.514 g | +7% |
| Alanine | 0.980 g | 1.09 g | -10% |
| Aspartic acid | 2.40 g | 2.31 g | +4% |
| Glutamic acid | 4.25 g | 4.85 g | -12% |
| Glycine (conditionally essential) | 1.43 g | 1.39 g | +3% |
| Proline (conditionally essential) | 1.31 g | 0.873 g | +51% |
| Serine | 0.990 g | 1.14 g | -13% |
| Hydroxyproline | 0 g | 0.191 g | -100% |
| Cysteine | 0.500 g | 0.553 g | -10% |
| Daidzein | 0 mg | 0.015 mg | -100% |
| Genistein | 0.005 mg | 0.013 mg | -62% |
| Daidzin | — | 30.2 mg | |
| Genistin | — | 1.95 mg | |
| Glycitin | — | 31.5 mg | |
| Proanthocyanidin dimers | 9.26 mg | — | |
| Proanthocyanidin trimers | 7.63 mg | — | |
| Proanthocyanidin 4-6mers | 27.4 mg | — | |
| Proanthocyanidin 7-10mers | 28.2 mg | — | |
| Proanthocyanidin polymers (>10mers) | 80.3 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.390 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.360 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.600 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 2.59 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 1.28 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.20 mg | 3.10 mg | -61% |
| Choline from phosphatidylcholine | 40.0 mg | 36.0 mg | +11% |
| Choline from phosphocholine | 1.90 mg | 0.600 mg | +217% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 9.40 mg | 39.0 mg | -76% |
| Total Choline | 52.0 mg | 79.0 mg | -34% |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | 0.072 mg | -86% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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