Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 443
Flaxseed —
Protein (g)
Nuts 3.35
Flaxseed 18.0
Carbs (g)
Nuts 40.9
Flaxseed 34.4
Fat (g)
Nuts 31.7
Flaxseed 37.3
Fiber (g)
Nuts 4.50
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 3.35g 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 | 443 kcal | — | |
| Macronutrients | |||
| Water | 23.3 g | 6.80 g | +242% |
| Protein | 3.35 g | 18.0 g | -81% |
| Total lipid (fat) | 31.7 g | 37.3 g | -15% |
| Carbohydrate, by difference | 40.9 g | 34.4 g | +19% |
| Fiber, total dietary | 4.50 g | 23.1 g | -81% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 28.1 g | 3.28 g | +756% |
| Fatty acids, total monounsaturated | 1.35 g | 5.94 g | -77% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.030 mg | 0.537 mg | -94% |
| Riboflavin (Vitamin B2) | 0.020 mg | — | |
| Niacin (Vitamin B3) | 0.305 mg | 3.76 mg | -92% |
| Pantothenic acid (Vitamin B5) | 0.633 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.237 mg | 0.393 mg | -40% |
| Biotin (Vitamin B7) | 7.00 ug | 41.5 ug | -83% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 230 mg | -94% |
| Iron, Fe | 1.84 mg | 5.78 mg | -68% |
| Magnesium, Mg | 49.0 mg | 372 mg | -87% |
| Phosphorus, P | 103 mg | 556 mg | -81% |
| Potassium, K | 324 mg | 793 mg | -59% |
| Sodium, Na | 20.0 mg | 36.7 mg | -46% |
| Zinc, Zn | 1.59 mg | 4.74 mg | -66% |
| Copper, Cu | 0.308 mg | 1.34 mg | -77% |
| Manganese, Mn | 2.17 mg | 2.40 mg | -10% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 1854 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 0.780 g | 3.53 g | -78% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 6:0 (Caproic acid) | 0.180 g | — | |
| SFA 8:0 (Caprylic acid) | 2.22 g | — | |
| SFA 10:0 (Capric acid) | 1.76 g | — | |
| SFA 12:0 (Lauric acid) | 14.1 g | — | |
| SFA 14:0 (Myristic acid) | 5.55 g | — | |
| SFA 16:0 (Palmitic acid) | 2.69 g | 1.91 g | +41% |
| SFA 18:0 (Stearic acid) | 1.64 g | 1.19 g | +38% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.35 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 0.347 g | 24.7 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.347 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) | 0.039 g | 0.301 g | -87% |
| Threonine (EAA) | 0.122 g | 0.931 g | -87% |
| Isoleucine (EAA, BCAA) | 0.132 g | 0.938 g | -86% |
| Leucine (EAA, BCAA) | 0.249 g | 1.38 g | -82% |
| Lysine (EAA) | 0.148 g | 0.933 g | -84% |
| Methionine (EAA) | 0.063 g | 0.403 g | -84% |
| Cystine (conditionally essential) | 0.066 g | — | |
| Phenylalanine (EAA) | 0.170 g | 1.12 g | -85% |
| Tyrosine (conditionally essential) | 0.104 g | 0.572 g | -82% |
| Valine (EAA, BCAA) | 0.203 g | 1.14 g | -82% |
| Arginine (conditionally essential) | 0.551 g | 2.21 g | -75% |
| Histidine (EAA) | 0.077 g | 0.514 g | -85% |
| Alanine | 0.172 g | 1.09 g | -84% |
| Aspartic acid | 0.328 g | 2.31 g | -86% |
| Glutamic acid | 0.767 g | 4.85 g | -84% |
| Glycine (conditionally essential) | 0.159 g | 1.39 g | -89% |
| Proline (conditionally essential) | 0.139 g | 0.873 g | -84% |
| Serine | 0.173 g | 1.14 g | -85% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Alcohol, ethyl | 0 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.
Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned nutrition facts Flaxseed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) -94% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Calcium, Ca -94% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Niacin (Vitamin B3) -92% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Magnesium, Mg -87% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
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