Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 607
Flaxseed —
Protein (g)
Nuts 17.9
Flaxseed 18.0
Carbs (g)
Nuts 25.0
Flaxseed 34.4
Fat (g)
Nuts 50.0
Flaxseed 37.3
Fiber (g)
Nuts 7.10
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 17.9g 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 | 607 kcal | — | |
| Macronutrients | |||
| Water | 3.15 g | 6.80 g | -54% |
| Protein | 17.9 g | 18.0 g | -1% |
| Total lipid (fat) | 50.0 g | 37.3 g | +34% |
| Carbohydrate, by difference | 25.0 g | 34.4 g | -27% |
| Fiber, total dietary | 7.10 g | 23.1 g | -69% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.14 g | 3.28 g | +118% |
| Fatty acids, total monounsaturated | 28.6 g | 5.94 g | +381% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | — | |
| Thiamin (Vitamin B1) | 0.357 mg | 0.537 mg | -33% |
| Riboflavin (Vitamin B2) | 0.321 mg | — | |
| Niacin (Vitamin B3) | 2.00 mg | 3.76 mg | -47% |
| Pantothenic acid (Vitamin B5) | 0.607 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.357 mg | 0.393 mg | -9% |
| Biotin (Vitamin B7) | 104 ug | 41.5 ug | +151% |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 13.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 7.68 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 130 mg | 230 mg | -43% |
| Iron, Fe | 5.18 mg | 5.78 mg | -10% |
| Magnesium, Mg | 275 mg | 372 mg | -26% |
| Phosphorus, P | 433 mg | 556 mg | -22% |
| Potassium, K | 714 mg | 793 mg | -10% |
| Sodium, Na | 143 mg | 36.7 mg | +289% |
| Zinc, Zn | 4.57 mg | 4.74 mg | -4% |
| Copper, Cu | 1.68 mg | 1.34 mg | +25% |
| Manganese, Mn | 2.14 mg | 2.40 mg | -11% |
| Selenium, Se | 139 ug | 136 ug | +2% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2540 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 3.18 g | 3.53 g | -10% |
| Total Sugars | 5.21 g | — | |
| Sucrose | 5.00 g | — | |
| Glucose | 0.110 g | — | |
| Fructose | 0.040 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | 0 ug | — | |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 104 ug | — | |
| Betaine | — | 3.10 mg | |
| Vitamin A, IU | 27.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.86 g | 1.91 g | +102% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 2.21 g | 1.19 g | +87% |
| SFA 20:0 (Arachidic acid) | 0.143 g | — | |
| SFA 22:0 (Behenic acid) | 0.071 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.036 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 26.7 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 12.5 g | 24.7 g | -49% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.8 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.250 g | 0.301 g | -17% |
| Threonine (EAA) | 0.643 g | 0.931 g | -31% |
| Isoleucine (EAA, BCAA) | 0.714 g | 0.938 g | -24% |
| Leucine (EAA, BCAA) | 1.43 g | 1.38 g | +4% |
| Lysine (EAA) | 0.786 g | 0.933 g | -16% |
| Methionine (EAA) | 0.321 g | 0.403 g | -20% |
| Cystine (conditionally essential) | 0.357 g | — | |
| Phenylalanine (EAA) | 1.00 g | 1.12 g | -10% |
| Tyrosine (conditionally essential) | 0.500 g | 0.572 g | -13% |
| Valine (EAA, BCAA) | 0.964 g | 1.14 g | -15% |
| Arginine (conditionally essential) | 2.21 g | 2.21 g | = |
| Histidine (EAA) | 0.500 g | 0.514 g | -3% |
| Alanine | 0.857 g | 1.09 g | -21% |
| Aspartic acid | 2.07 g | 2.31 g | -10% |
| Glutamic acid | 4.54 g | 4.85 g | -6% |
| Glycine (conditionally essential) | 1.11 g | 1.39 g | -20% |
| Proline (conditionally essential) | 0.857 g | 0.873 g | -2% |
| Serine | 1.00 g | 1.14 g | -12% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| 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, mixed nuts, oil roasted, without peanuts, lightly salted nutrition facts Flaxseed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +289% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Biotin (Vitamin B7) +151% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Fiber, total dietary -69% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Niacin (Vitamin B3) -47% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted
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