Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 201
Flaxseed —
Protein (g)
Nuts 2.97
Flaxseed 18.0
Carbs (g)
Nuts 45.1
Flaxseed 34.4
Fat (g)
Nuts 0.800
Flaxseed 37.3
Fiber (g)
Nuts —
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 2.97g 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 | 201 kcal | — | |
| Macronutrients | |||
| Water | 49.9 g | 6.80 g | +633% |
| Protein | 2.97 g | 18.0 g | -84% |
| Total lipid (fat) | 0.800 g | 37.3 g | -98% |
| Carbohydrate, by difference | 45.1 g | 34.4 g | +31% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.118 g | 3.28 g | -96% |
| Fatty acids, total monounsaturated | 0.419 g | 5.94 g | -93% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 28.0 mg | — | |
| Thiamin (Vitamin B1) | 0.450 mg | 0.537 mg | -16% |
| Niacin (Vitamin B3) | 0.700 mg | 3.76 mg | -81% |
| Pantothenic acid (Vitamin B5) | 0.466 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.418 mg | 0.393 mg | +6% |
| Biotin (Vitamin B7) | 59.0 ug | 41.5 ug | +42% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 4.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 230 mg | -85% |
| Iron, Fe | 2.10 mg | 5.78 mg | -64% |
| Magnesium, Mg | 64.0 mg | 372 mg | -83% |
| Phosphorus, P | 93.0 mg | 556 mg | -83% |
| Potassium, K | 427 mg | 793 mg | -46% |
| Sodium, Na | 19.0 mg | 36.7 mg | -48% |
| Zinc, Zn | 1.43 mg | 4.74 mg | -70% |
| Copper, Cu | 0.730 mg | 1.34 mg | -46% |
| Manganese, Mn | 2.07 mg | 2.40 mg | -14% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 841 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 1.20 g | 3.53 g | -66% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 59.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 59.0 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 74.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 16:0 (Palmitic acid) | 0.109 g | 1.91 g | -94% |
| SFA 18:0 (Stearic acid) | 0.008 g | 1.19 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.402 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 0.207 g | 24.7 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.186 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.043 g | 0.301 g | -86% |
| Threonine (EAA) | 0.119 g | 0.931 g | -87% |
| Isoleucine (EAA, BCAA) | 0.146 g | 0.938 g | -84% |
| Leucine (EAA, BCAA) | 0.184 g | 1.38 g | -87% |
| Lysine (EAA) | 0.193 g | 0.933 g | -79% |
| Methionine (EAA) | 0.071 g | 0.403 g | -82% |
| Cystine (conditionally essential) | 0.086 g | — | |
| Phenylalanine (EAA) | 0.116 g | 1.12 g | -90% |
| Tyrosine (conditionally essential) | 0.085 g | 0.572 g | -85% |
| Valine (EAA, BCAA) | 0.176 g | 1.14 g | -85% |
| Arginine (conditionally essential) | 0.195 g | 2.21 g | -91% |
| Histidine (EAA) | 0.074 g | 0.514 g | -86% |
| Alanine | 0.267 g | 1.09 g | -75% |
| Aspartic acid | 0.625 g | 2.31 g | -73% |
| Glutamic acid | 0.566 g | 4.85 g | -88% |
| Glycine (conditionally essential) | 0.151 g | 1.39 g | -89% |
| Proline (conditionally essential) | 0.185 g | 0.873 g | -79% |
| Serine | 0.145 g | 1.14 g | -87% |
| 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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