Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 647
Flaxseed —
Protein (g)
Nuts 13.1
Flaxseed 18.0
Carbs (g)
Nuts 20.8
Flaxseed 34.4
Fat (g)
Nuts 62.3
Flaxseed 37.3
Fiber (g)
Nuts 5.20
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 13.1g 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 | 647 kcal | — | |
| Macronutrients | |||
| Water | 2.00 g | 6.80 g | -71% |
| Protein | 13.1 g | 18.0 g | -27% |
| Total lipid (fat) | 62.3 g | 37.3 g | +67% |
| Carbohydrate, by difference | 20.8 g | 34.4 g | -39% |
| Fiber, total dietary | 5.20 g | 23.1 g | -78% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.37 g | 3.28 g | +186% |
| Fatty acids, total monounsaturated | 25.7 g | 5.94 g | +333% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | — | |
| Thiamin (Vitamin B1) | 0.400 mg | 0.537 mg | -25% |
| Riboflavin (Vitamin B2) | 0.300 mg | — | |
| Niacin (Vitamin B3) | 1.50 mg | 3.76 mg | -60% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.348 mg | 0.393 mg | -11% |
| Biotin (Vitamin B7) | 125 ug | 41.5 ug | +202% |
| 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 | 22.0 mg | 230 mg | -90% |
| Iron, Fe | 2.60 mg | 5.78 mg | -55% |
| Magnesium, Mg | 59.0 mg | 372 mg | -84% |
| Phosphorus, P | 366 mg | 556 mg | -34% |
| Potassium, K | 320 mg | 793 mg | -60% |
| Sodium, Na | 91.0 mg | 36.7 mg | +148% |
| Zinc, Zn | 2.96 mg | 4.74 mg | -38% |
| Copper, Cu | 0.181 mg | 1.34 mg | -87% |
| Manganese, Mn | 6.95 mg | 2.40 mg | +189% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2707 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 1.80 g | 3.53 g | -49% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 125 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 125 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 14:0 (Myristic acid) | 0.093 g | — | |
| SFA 16:0 (Palmitic acid) | 6.36 g | 1.91 g | +234% |
| SFA 18:0 (Stearic acid) | 2.95 g | 1.19 g | +149% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.248 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 25.4 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 24.3 g | 24.7 g | -2% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.4 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.78 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.172 g | 0.301 g | -43% |
| Threonine (EAA) | 0.552 g | 0.931 g | -41% |
| Isoleucine (EAA, BCAA) | 0.552 g | 0.938 g | -41% |
| Leucine (EAA, BCAA) | 0.972 g | 1.38 g | -30% |
| Lysine (EAA) | 0.886 g | 0.933 g | -5% |
| Methionine (EAA) | 0.274 g | 0.403 g | -32% |
| Cystine (conditionally essential) | 0.226 g | — | |
| Phenylalanine (EAA) | 0.586 g | 1.12 g | -47% |
| Tyrosine (conditionally essential) | 0.486 g | 0.572 g | -15% |
| Valine (EAA, BCAA) | 0.712 g | 1.14 g | -37% |
| Arginine (conditionally essential) | 0.981 g | 2.21 g | -56% |
| Histidine (EAA) | 0.380 g | 0.514 g | -26% |
| Alanine | 0.753 g | 1.09 g | -31% |
| Aspartic acid | 1.19 g | 2.31 g | -48% |
| Glutamic acid | 2.43 g | 4.85 g | -50% |
| Glycine (conditionally essential) | 0.699 g | 1.39 g | -50% |
| Proline (conditionally essential) | 0.857 g | 0.873 g | -2% |
| Serine | 0.674 g | 1.14 g | -41% |
| 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 | — | 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, formulated, wheat-based, all flavors except macadamia, without salt nutrition facts Flaxseed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +202% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Manganese, Mn +189% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Sodium, Na +148% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Calcium, Ca -90% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt
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