Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 224
Flaxseed —
Protein (g)
Nuts 4.20
Flaxseed 18.0
Carbs (g)
Nuts 49.1
Flaxseed 34.4
Fat (g)
Nuts 1.11
Flaxseed 37.3
Fiber (g)
Nuts —
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 4.20g 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 | 224 kcal | — | |
| Macronutrients | |||
| Water | 44.0 g | 6.80 g | +546% |
| Protein | 4.20 g | 18.0 g | -77% |
| Total lipid (fat) | 1.11 g | 37.3 g | -97% |
| Carbohydrate, by difference | 49.1 g | 34.4 g | +43% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.164 g | 3.28 g | -95% |
| Fatty acids, total monounsaturated | 0.581 g | 5.94 g | -90% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 36.0 mg | — | |
| Thiamin (Vitamin B1) | 0.160 mg | 0.537 mg | -70% |
| Riboflavin (Vitamin B2) | 0.180 mg | — | |
| Niacin (Vitamin B3) | 0.800 mg | 3.76 mg | -79% |
| Pantothenic acid (Vitamin B5) | 0.555 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.410 mg | 0.393 mg | +4% |
| Biotin (Vitamin B7) | 68.0 ug | 41.5 ug | +64% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 10.0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 230 mg | -92% |
| Iron, Fe | 1.41 mg | 5.78 mg | -76% |
| Magnesium, Mg | 84.0 mg | 372 mg | -77% |
| Phosphorus, P | 96.0 mg | 556 mg | -83% |
| Potassium, K | 447 mg | 793 mg | -44% |
| Sodium, Na | 3.00 mg | 36.7 mg | -92% |
| Zinc, Zn | 0.870 mg | 4.74 mg | -82% |
| Copper, Cu | 0.363 mg | 1.34 mg | -73% |
| Manganese, Mn | 1.60 mg | 2.40 mg | -33% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 937 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 1.67 g | 3.53 g | -53% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 68.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 68.0 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 202 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 16:0 (Palmitic acid) | 0.151 g | 1.91 g | -92% |
| SFA 18:0 (Stearic acid) | 0.011 g | 1.19 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.559 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 0.288 g | 24.7 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.258 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.028 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.049 g | 0.301 g | -84% |
| Threonine (EAA) | 0.167 g | 0.931 g | -82% |
| Isoleucine (EAA, BCAA) | 0.157 g | 0.938 g | -83% |
| Leucine (EAA, BCAA) | 0.259 g | 1.38 g | -81% |
| Lysine (EAA) | 0.228 g | 0.933 g | -76% |
| Methionine (EAA) | 0.101 g | 0.403 g | -75% |
| Cystine (conditionally essential) | 0.110 g | — | |
| Phenylalanine (EAA) | 0.190 g | 1.12 g | -83% |
| Tyrosine (conditionally essential) | 0.125 g | 0.572 g | -78% |
| Valine (EAA, BCAA) | 0.220 g | 1.14 g | -81% |
| Arginine (conditionally essential) | 0.430 g | 2.21 g | -81% |
| Histidine (EAA) | 0.121 g | 0.514 g | -76% |
| Alanine | 0.200 g | 1.09 g | -82% |
| Aspartic acid | 0.852 g | 2.31 g | -63% |
| Glutamic acid | 0.537 g | 4.85 g | -89% |
| Glycine (conditionally essential) | 0.184 g | 1.39 g | -87% |
| Proline (conditionally essential) | 0.162 g | 0.873 g | -81% |
| Serine | 0.184 g | 1.14 g | -84% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Daidzein | — | 20.2 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.
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