Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 197
Flaxseed —
Protein (g)
Nuts 2.02
Flaxseed 18.0
Carbs (g)
Nuts 2.81
Flaxseed 34.4
Fat (g)
Nuts 21.3
Flaxseed 37.3
Fiber (g)
Nuts —
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 2.02g 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 | 197 kcal | — | |
| Macronutrients | |||
| Water | 72.9 g | 6.80 g | +971% |
| Protein | 2.02 g | 18.0 g | -89% |
| Total lipid (fat) | 21.3 g | 37.3 g | -43% |
| Carbohydrate, by difference | 2.81 g | 34.4 g | -92% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.9 g | 3.28 g | +477% |
| Fatty acids, total monounsaturated | 0.907 g | 5.94 g | -85% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | — | |
| Thiamin (Vitamin B1) | 0.022 mg | 0.537 mg | -96% |
| Riboflavin (Vitamin B2) | 0 mg | — | |
| Niacin (Vitamin B3) | 0.637 mg | 3.76 mg | -83% |
| Pantothenic acid (Vitamin B5) | 0.153 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.028 mg | 0.393 mg | -93% |
| Biotin (Vitamin B7) | 14.0 ug | 41.5 ug | -66% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 8.50 mg | — | |
| 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 | 18.0 mg | 230 mg | -92% |
| Iron, Fe | 3.30 mg | 5.78 mg | -43% |
| Magnesium, Mg | 46.0 mg | 372 mg | -88% |
| Phosphorus, P | 96.0 mg | 556 mg | -83% |
| Potassium, K | 220 mg | 793 mg | -72% |
| Sodium, Na | 13.0 mg | 36.7 mg | -65% |
| Zinc, Zn | 0.560 mg | 4.74 mg | -88% |
| Copper, Cu | 0.223 mg | 1.34 mg | -83% |
| Manganese, Mn | 0.768 mg | 2.40 mg | -68% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 824 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 0.970 g | 3.53 g | -72% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | — | |
| Betaine | 0 mg | 3.10 mg | -100% |
| 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) | 0.121 g | — | |
| SFA 8:0 (Caprylic acid) | 1.49 g | — | |
| SFA 10:0 (Capric acid) | 1.19 g | — | |
| SFA 12:0 (Lauric acid) | 9.46 g | — | |
| SFA 14:0 (Myristic acid) | 3.74 g | — | |
| SFA 16:0 (Palmitic acid) | 1.81 g | 1.91 g | -5% |
| SFA 18:0 (Stearic acid) | 1.10 g | 1.19 g | -7% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.907 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 0.233 g | 24.7 g | -99% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.233 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) | 0.024 g | 0.301 g | -92% |
| Threonine (EAA) | 0.074 g | 0.931 g | -92% |
| Isoleucine (EAA, BCAA) | 0.079 g | 0.938 g | -92% |
| Leucine (EAA, BCAA) | 0.150 g | 1.38 g | -89% |
| Lysine (EAA) | 0.089 g | 0.933 g | -90% |
| Methionine (EAA) | 0.038 g | 0.403 g | -91% |
| Cystine (conditionally essential) | 0.040 g | — | |
| Phenylalanine (EAA) | 0.102 g | 1.12 g | -91% |
| Tyrosine (conditionally essential) | 0.062 g | 0.572 g | -89% |
| Valine (EAA, BCAA) | 0.122 g | 1.14 g | -89% |
| Arginine (conditionally essential) | 0.331 g | 2.21 g | -85% |
| Histidine (EAA) | 0.046 g | 0.514 g | -91% |
| Alanine | 0.103 g | 1.09 g | -91% |
| Aspartic acid | 0.197 g | 2.31 g | -91% |
| Glutamic acid | 0.462 g | 4.85 g | -90% |
| Glycine (conditionally essential) | 0.096 g | 1.39 g | -93% |
| Proline (conditionally essential) | 0.083 g | 0.873 g | -90% |
| Serine | 0.104 g | 1.14 g | -91% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Daidzein | — | 0.015 mg | |
| Genistein | — | 0.013 mg | |
| Daidzin | — | 30.2 mg | |
| Genistin | — | 1.95 mg | |
| Glycitin | — | 31.5 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | 3.10 mg | -81% |
| Choline from phosphatidylcholine | 2.20 mg | 36.0 mg | -94% |
| Choline from phosphocholine | 0.600 mg | 0.600 mg | = |
| Choline from sphingomyelin | 0.100 mg | 0 mg | |
| Free Choline | 5.10 mg | 39.0 mg | -87% |
| Total Choline | 8.50 mg | 79.0 mg | -89% |
| 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 milk, canned (liquid expressed from grated meat and water) nutrition facts Flaxseed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) -96% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Vitamin B-6 — Pyridoxine -93% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Calcium, Ca -92% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Protein -89% in Nuts, coconut milk, canned (liquid expressed from grated meat and water)
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