Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 719
Flaxseed —
Protein (g)
Nuts 10.8
Flaxseed 18.0
Carbs (g)
Nuts 3.98
Flaxseed 34.4
Fat (g)
Nuts 79.6
Flaxseed 37.3
Fiber (g)
Nuts —
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 10.8g 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 | 719 kcal | — | |
| Macronutrients | |||
| Water | 2.77 g | 6.80 g | -59% |
| Protein | 10.8 g | 18.0 g | -40% |
| Total lipid (fat) | 79.6 g | 37.3 g | +113% |
| Carbohydrate, by difference | 3.98 g | 34.4 g | -88% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 31.2 g | 3.28 g | +850% |
| Fatty acids, total monounsaturated | 37.2 g | 5.94 g | +526% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | — | |
| Thiamin (Vitamin B1) | 0.913 mg | 0.537 mg | +70% |
| Riboflavin (Vitamin B2) | 0.093 mg | — | |
| Niacin (Vitamin B3) | 0.519 mg | 3.76 mg | -86% |
| Pantothenic acid (Vitamin B5) | 0.479 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.115 mg | 0.393 mg | -71% |
| Biotin (Vitamin B7) | 60.0 ug | 41.5 ug | +45% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Minerals | |||
| Calcium, Ca | 145 mg | 230 mg | -37% |
| Iron, Fe | 3.53 mg | 5.78 mg | -39% |
| Magnesium, Mg | 302 mg | 372 mg | -19% |
| Phosphorus, P | 575 mg | 556 mg | +3% |
| Potassium, K | 507 mg | 793 mg | -36% |
| Sodium, Na | 3.00 mg | 36.7 mg | -92% |
| Zinc, Zn | 2.97 mg | 4.74 mg | -37% |
| Copper, Cu | 0.958 mg | 1.34 mg | -29% |
| Manganese, Mn | 2.31 mg | 2.40 mg | -4% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 3008 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 2.91 g | 3.53 g | -17% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 60.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 60.0 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 41.0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 16:0 (Palmitic acid) | 22.0 g | 1.91 g | +1056% |
| SFA 18:0 (Stearic acid) | 9.15 g | 1.19 g | +671% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 37.2 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 7.61 g | 24.7 g | -69% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.61 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) | 0.189 g | 0.301 g | -37% |
| Threonine (EAA) | 0.407 g | 0.931 g | -56% |
| Isoleucine (EAA, BCAA) | 0.483 g | 0.938 g | -48% |
| Leucine (EAA, BCAA) | 0.890 g | 1.38 g | -36% |
| Lysine (EAA) | 0.369 g | 0.933 g | -60% |
| Methionine (EAA) | 0.395 g | 0.403 g | -2% |
| Cystine (conditionally essential) | 0.189 g | — | |
| Phenylalanine (EAA) | 0.497 g | 1.12 g | -55% |
| Tyrosine (conditionally essential) | 0.381 g | 0.572 g | -33% |
| Valine (EAA, BCAA) | 0.701 g | 1.14 g | -38% |
| Arginine (conditionally essential) | 1.52 g | 2.21 g | -31% |
| Histidine (EAA) | 0.255 g | 0.514 g | -50% |
| Alanine | 0.509 g | 1.09 g | -53% |
| Aspartic acid | 1.22 g | 2.31 g | -47% |
| Glutamic acid | 2.39 g | 4.85 g | -51% |
| Glycine (conditionally essential) | 0.650 g | 1.39 g | -53% |
| Proline (conditionally essential) | 0.471 g | 0.873 g | -46% |
| Serine | 0.599 g | 1.14 g | -47% |
| 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.
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