Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 576
Flaxseed —
Protein (g)
Nuts 6.20
Flaxseed 18.0
Carbs (g)
Nuts 33.5
Flaxseed 34.4
Fat (g)
Nuts 50.0
Flaxseed 37.3
Fiber (g)
Nuts —
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 6.20g 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 |
|---|---|---|---|
| Energy | |||
| Energy | 576 kcal | — | |
| Macronutrients | |||
| Water | 6.60 g | 6.80 g | -3% |
| Protein | 6.20 g | 18.0 g | -66% |
| Total lipid (fat) | 50.0 g | 37.3 g | +34% |
| Carbohydrate, by difference | 33.5 g | 34.4 g | -2% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.72 g | 3.28 g | +74% |
| Fatty acids, total monounsaturated | 21.9 g | 5.94 g | +268% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.5 mg | — | |
| Thiamin (Vitamin B1) | 0.304 mg | 0.537 mg | -43% |
| Riboflavin (Vitamin B2) | 0.371 mg | — | |
| Niacin (Vitamin B3) | 0.877 mg | 3.76 mg | -77% |
| Pantothenic acid (Vitamin B5) | 0.925 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.684 mg | 0.393 mg | +74% |
| Biotin (Vitamin B7) | 113 ug | 41.5 ug | +173% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Minerals | |||
| Calcium, Ca | 1.00 mg | 230 mg | -100% |
| Iron, Fe | 2.46 mg | 5.78 mg | -57% |
| Magnesium, Mg | 0 mg | 372 mg | -100% |
| Phosphorus, P | 0 mg | 556 mg | -100% |
| Potassium, K | 1017 mg | 793 mg | +28% |
| Sodium, Na | 38.0 mg | 36.7 mg | +3% |
| Zinc, Zn | 0.360 mg | 4.74 mg | -92% |
| Copper, Cu | 0.670 mg | 1.34 mg | -50% |
| Manganese, Mn | 1.34 mg | 2.40 mg | -44% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2410 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 3.70 g | 3.53 g | +5% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 113 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 113 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 14:0 (Myristic acid) | 0.063 g | — | |
| SFA 16:0 (Palmitic acid) | 3.57 g | 1.91 g | +87% |
| SFA 18:0 (Stearic acid) | 1.18 g | 1.19 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.287 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.8 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 2.76 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 20.1 g | 24.7 g | -19% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 18.4 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.70 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.069 g | 0.301 g | -77% |
| Threonine (EAA) | 0.221 g | 0.931 g | -76% |
| Isoleucine (EAA, BCAA) | 0.245 g | 0.938 g | -74% |
| Leucine (EAA, BCAA) | 0.367 g | 1.38 g | -73% |
| Lysine (EAA) | 0.367 g | 0.933 g | -61% |
| Methionine (EAA) | 0.146 g | 0.403 g | -64% |
| Cystine (conditionally essential) | 0.197 g | — | |
| Phenylalanine (EAA) | 0.262 g | 1.12 g | -77% |
| Tyrosine (conditionally essential) | 0.172 g | 0.572 g | -70% |
| Valine (EAA, BCAA) | 0.346 g | 1.14 g | -70% |
| Arginine (conditionally essential) | 0.443 g | 2.21 g | -80% |
| Histidine (EAA) | 0.172 g | 0.514 g | -67% |
| Alanine | 0.414 g | 1.09 g | -62% |
| Aspartic acid | 1.07 g | 2.31 g | -54% |
| Glutamic acid | 0.800 g | 4.85 g | -83% |
| Glycine (conditionally essential) | 0.319 g | 1.39 g | -77% |
| Proline (conditionally essential) | 0.326 g | 0.873 g | -63% |
| Serine | 0.310 g | 1.14 g | -73% |
| 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 SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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