Nuts vs Flaxseed
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flaxseed —
Protein (g)
Nuts 13.5
Flaxseed 18.0
Carbs (g)
Nuts 26.5
Flaxseed 34.4
Fat (g)
Nuts 53.5
Flaxseed 37.3
Fiber (g)
Nuts 8.41
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 13.5g 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.31 g | 6.80 g | -37% |
| Protein | 13.5 g | 18.0 g | -25% |
| Total lipid (fat) | 53.5 g | 37.3 g | +43% |
| Carbohydrate, by difference | 26.5 g | 34.4 g | -23% |
| Fiber, total dietary | 8.41 g | 23.1 g | -64% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 3.28 g | |
| Fatty acids, total monounsaturated | — | 5.94 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.537 mg | |
| Niacin (Vitamin B3) | — | 3.76 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.393 mg | |
| Biotin (Vitamin B7) | — | 41.5 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Minerals | |||
| Calcium, Ca | 135 mg | 230 mg | -41% |
| Iron, Fe | 3.46 mg | 5.78 mg | -40% |
| Magnesium, Mg | 156 mg | 372 mg | -58% |
| Phosphorus, P | 321 mg | 556 mg | -42% |
| Potassium, K | 636 mg | 793 mg | -20% |
| Sodium, Na | 0 mg | 36.7 mg | -100% |
| Zinc, Zn | 2.33 mg | 4.74 mg | -51% |
| Copper, Cu | 1.41 mg | 1.34 mg | +5% |
| Manganese, Mn | 6.06 mg | 2.40 mg | +152% |
| Selenium, Se | 0 ug | 136 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 641 kcal | 545 kcal | +18% |
| Energy (Atwater Specific Factors) | 602 kcal | 514 kcal | +17% |
| Nitrogen | 2.55 g | 3.40 g | -25% |
| Ash | 2.21 g | 3.53 g | -37% |
| Biotin | — | 33.8 ug | |
| Betaine | 0.400 mg | 3.10 mg | -87% |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 16:0 (Palmitic acid) | — | 1.91 g | |
| SFA 18:0 (Stearic acid) | — | 1.19 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | — | 24.7 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) | — | 0.301 g | |
| Threonine (EAA) | — | 0.931 g | |
| Isoleucine (EAA, BCAA) | — | 0.938 g | |
| Leucine (EAA, BCAA) | — | 1.38 g | |
| Lysine (EAA) | — | 0.933 g | |
| Methionine (EAA) | — | 0.403 g | |
| Phenylalanine (EAA) | — | 1.12 g | |
| Tyrosine (conditionally essential) | — | 0.572 g | |
| Valine (EAA, BCAA) | — | 1.14 g | |
| Arginine (conditionally essential) | — | 2.21 g | |
| Histidine (EAA) | — | 0.514 g | |
| Alanine | — | 1.09 g | |
| Aspartic acid | — | 2.31 g | |
| Glutamic acid | — | 4.85 g | |
| Glycine (conditionally essential) | — | 1.39 g | |
| Proline (conditionally essential) | — | 0.873 g | |
| Serine | — | 1.14 g | |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Daidzein | 0.005 mg | 20.2 mg | -100% |
| Genistein | 0.020 mg | 0.043 mg | -53% |
| Daidzin | — | 30.2 mg | |
| Genistin | — | 1.95 mg | |
| Glycitin | — | 31.5 mg | |
| Proanthocyanidin dimers | 12.5 mg | — | |
| Proanthocyanidin trimers | 13.6 mg | — | |
| Proanthocyanidin 4-6mers | 67.7 mg | — | |
| Proanthocyanidin 7-10mers | 74.6 mg | — | |
| Proanthocyanidin polymers (>10mers) | 322 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.220 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 2.78 mg | — | |
| (-)-Epigallocatechin 3-gallate | 1.06 mg | — | |
| (+)-Catechin | 1.19 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.00 mg | 3.10 mg | +61% |
| Choline from phosphatidylcholine | 25.0 mg | 36.0 mg | -31% |
| Choline from phosphocholine | 0.900 mg | 0.600 mg | +50% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 15.0 mg | 39.0 mg | -62% |
| Total Choline | 46.0 mg | 79.0 mg | -42% |
| Isoflavones | |||
| Total isoflavones | 0.025 mg | 0.072 mg | -66% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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