Nuts vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Nuts 629
Flaxseed —
Protein (g)
Nuts 11.6
Flaxseed 18.0
Carbs (g)
Nuts 19.3
Flaxseed 34.4
Fat (g)
Nuts 61.0
Flaxseed 37.3
Fiber (g)
Nuts 10.7
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 11.6g 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 | 629 kcal | — | |
| Macronutrients | |||
| Water | 5.90 g | 6.80 g | -13% |
| Protein | 11.6 g | 18.0 g | -36% |
| Total lipid (fat) | 61.0 g | 37.3 g | +64% |
| Carbohydrate, by difference | 19.3 g | 34.4 g | -44% |
| Fiber, total dietary | 10.7 g | 23.1 g | -54% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.38 g | 3.28 g | +186% |
| Fatty acids, total monounsaturated | 22.9 g | 5.94 g | +286% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | — | |
| Thiamin (Vitamin B1) | 1.24 mg | 0.537 mg | +132% |
| Riboflavin (Vitamin B2) | 0.223 mg | — | |
| Niacin (Vitamin B3) | 4.37 mg | 3.76 mg | +16% |
| Pantothenic acid (Vitamin B5) | 0.210 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.111 mg | 0.393 mg | -72% |
| Biotin (Vitamin B7) | 58.0 ug | 41.5 ug | +40% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.00 mg | 230 mg | -97% |
| Iron, Fe | 3.06 mg | 5.78 mg | -47% |
| Magnesium, Mg | 234 mg | 372 mg | -37% |
| Phosphorus, P | 35.0 mg | 556 mg | -94% |
| Potassium, K | 628 mg | 793 mg | -21% |
| Sodium, Na | 72.0 mg | 36.7 mg | +96% |
| Zinc, Zn | 4.28 mg | 4.74 mg | -10% |
| Copper, Cu | 1.03 mg | 1.34 mg | -23% |
| Manganese, Mn | 4.33 mg | 2.40 mg | +80% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2632 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 2.26 g | 3.53 g | -36% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 29.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 16:0 (Palmitic acid) | 4.42 g | 1.91 g | +132% |
| SFA 18:0 (Stearic acid) | 2.01 g | 1.19 g | +70% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.250 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.5 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.16 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 25.7 g | 24.7 g | +4% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 24.9 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.787 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.146 g | 0.301 g | -52% |
| Threonine (EAA) | 0.367 g | 0.931 g | -61% |
| Isoleucine (EAA, BCAA) | 0.450 g | 0.938 g | -52% |
| Leucine (EAA, BCAA) | 0.834 g | 1.38 g | -40% |
| Lysine (EAA) | 0.434 g | 0.933 g | -53% |
| Methionine (EAA) | 0.207 g | 0.403 g | -49% |
| Cystine (conditionally essential) | 0.210 g | — | |
| Phenylalanine (EAA) | 0.443 g | 1.12 g | -60% |
| Tyrosine (conditionally essential) | 0.424 g | 0.572 g | -26% |
| Valine (EAA, BCAA) | 0.598 g | 1.14 g | -47% |
| Arginine (conditionally essential) | 2.25 g | 2.21 g | +2% |
| Histidine (EAA) | 0.277 g | 0.514 g | -46% |
| Alanine | 0.605 g | 1.09 g | -44% |
| Aspartic acid | 1.05 g | 2.31 g | -54% |
| Glutamic acid | 1.97 g | 4.85 g | -59% |
| Glycine (conditionally essential) | 0.589 g | 1.39 g | -58% |
| Proline (conditionally essential) | 0.622 g | 0.873 g | -29% |
| Serine | 0.491 g | 1.14 g | -57% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Daidzein | — | 20.2 mg | |
| Genistein | — | 0.043 mg | |
| Daidzin | — | 30.2 mg | |
| Genistin | — | 1.95 mg | |
| Glycitin | — | 31.5 mg | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.490 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.