Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, cottonseed flour, low fat (glandless) is higher in more vitamins & minerals
Calories (kcal)
Seeds 332
Flaxseed —
Protein (g)
Seeds 49.8
Flaxseed 18.0
Carbs (g)
Seeds 36.1
Flaxseed 34.4
Fat (g)
Seeds 1.41
Flaxseed 37.3
Fiber (g)
Seeds —
Flaxseed 23.1
Quick answers
Which has more protein?
Seeds, cottonseed flour, low fat (glandless) — 49.8g vs 18.0g per 100g.
Which is more nutrient-dense?
Seeds, cottonseed flour, low fat (glandless) 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 | Seeds | Flaxseed | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 332 kcal | — | |
| Macronutrients | |||
| Water | 6.90 g | 6.80 g | +1% |
| Protein | 49.8 g | 18.0 g | +176% |
| Total lipid (fat) | 1.41 g | 37.3 g | -96% |
| Carbohydrate, by difference | 36.1 g | 34.4 g | +5% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.310 g | 3.28 g | -91% |
| Fatty acids, total monounsaturated | 0.221 g | 5.94 g | -96% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.40 mg | — | |
| Thiamin (Vitamin B1) | 2.09 mg | 0.537 mg | +289% |
| Riboflavin (Vitamin B2) | 0.396 mg | — | |
| Niacin (Vitamin B3) | 4.04 mg | 3.76 mg | +8% |
| Pantothenic acid (Vitamin B5) | 0.445 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.764 mg | 0.393 mg | +95% |
| Biotin (Vitamin B7) | 228 ug | 41.5 ug | +450% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 22.0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 474 mg | 230 mg | +106% |
| Iron, Fe | 12.6 mg | 5.78 mg | +118% |
| Magnesium, Mg | 716 mg | 372 mg | +92% |
| Phosphorus, P | 1587 mg | 556 mg | +185% |
| Potassium, K | 1761 mg | 793 mg | +122% |
| Sodium, Na | 35.0 mg | 36.7 mg | -5% |
| Zinc, Zn | 11.6 mg | 4.74 mg | +145% |
| Copper, Cu | 1.17 mg | 1.34 mg | -13% |
| Manganese, Mn | 2.13 mg | 2.40 mg | -11% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 1389 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 5.76 g | 3.53 g | +63% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 228 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 228 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 432 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 14:0 (Myristic acid) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 0.269 g | 1.91 g | -86% |
| SFA 18:0 (Stearic acid) | 0.027 g | 1.19 g | -98% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.211 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 0.577 g | 24.7 g | -98% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.570 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.752 g | 0.301 g | +150% |
| Threonine (EAA) | 1.84 g | 0.931 g | +98% |
| Isoleucine (EAA, BCAA) | 1.80 g | 0.938 g | +92% |
| Leucine (EAA, BCAA) | 3.40 g | 1.38 g | +147% |
| Lysine (EAA) | 2.53 g | 0.933 g | +171% |
| Methionine (EAA) | 0.809 g | 0.403 g | +101% |
| Cystine (conditionally essential) | 1.31 g | — | |
| Phenylalanine (EAA) | 3.10 g | 1.12 g | +178% |
| Tyrosine (conditionally essential) | 1.80 g | 0.572 g | +214% |
| Valine (EAA, BCAA) | 2.56 g | 1.14 g | +125% |
| Arginine (conditionally essential) | 6.73 g | 2.21 g | +204% |
| Histidine (EAA) | 1.57 g | 0.514 g | +206% |
| Alanine | 2.31 g | 1.09 g | +113% |
| Aspartic acid | 5.43 g | 2.31 g | +135% |
| Glutamic acid | 12.5 g | 4.85 g | +157% |
| Glycine (conditionally essential) | 2.42 g | 1.39 g | +74% |
| Proline (conditionally essential) | 2.13 g | 0.873 g | +144% |
| Serine | 2.49 g | 1.14 g | +119% |
| 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 | |
| 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.
Seeds, cottonseed flour, low fat (glandless) nutrition facts Flaxseed, ground nutrition facts Compare other foods →
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