Seeds vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, flaxseed is higher in more vitamins & minerals
Calories (kcal)
Seeds 534
Oil 884
Protein (g)
Seeds 18.3
Oil 0
Carbs (g)
Seeds 28.9
Oil 0
Fat (g)
Seeds 42.2
Oil 100
Fiber (g)
Seeds 27.3
Oil 0
Quick answers
Which has more protein?
Seeds, flaxseed — 18.3g vs 0g per 100g.
Which has fewer calories?
Seeds, flaxseed — 534 vs 884 kcal per 100g.
Which is more nutrient-dense?
Seeds, flaxseed 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 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 534 kcal | 884 kcal | -40% |
| Macronutrients | |||
| Water | 6.96 g | 0 g | |
| Protein | 18.3 g | 0 g | |
| Total lipid (fat) | 42.2 g | 100 g | -58% |
| Carbohydrate, by difference | 28.9 g | 0 g | |
| Fiber, total dietary | 27.3 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.66 g | 15.6 g | -77% |
| Fatty acids, total monounsaturated | 7.53 g | 22.8 g | -67% |
| Fatty acids, total trans | — | 0.533 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | 0 mg | |
| Thiamin (Vitamin B1) | 1.64 mg | 0 mg | |
| Riboflavin (Vitamin B2) | 0.161 mg | 0 mg | |
| Niacin (Vitamin B3) | 3.08 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | 0.985 mg | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.473 mg | 0 mg | |
| Biotin (Vitamin B7) | 87.0 ug | 0 ug | |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 78.7 mg | 0.200 mg | +39250% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.310 mg | 8.18 mg | -96% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 255 mg | 0 mg | |
| Iron, Fe | 5.73 mg | 0.050 mg | +11360% |
| Magnesium, Mg | 392 mg | 0 mg | |
| Phosphorus, P | 642 mg | 0 mg | |
| Potassium, K | 813 mg | 0 mg | |
| Sodium, Na | 30.0 mg | 0 mg | |
| Zinc, Zn | 4.34 mg | 0.010 mg | +43300% |
| Copper, Cu | 1.22 mg | 0 mg | |
| Manganese, Mn | 2.48 mg | 0 mg | |
| Selenium, Se | 25.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy | 2234 kj | 3699 kj | -40% |
| Ash | 3.72 g | 0 g | |
| Total Sugars | 1.55 g | 0 g | |
| Sucrose | 1.15 g | — | |
| Glucose | 0.400 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 87.0 ug | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 87.0 ug | 0 ug | |
| Betaine | 3.10 mg | 0 mg | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 651 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.900 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 20.0 mg | 64.3 mg | -69% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.350 mg | 21.3 mg | -98% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.040 mg | -100% |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.30 ug | 184 ug | -98% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0.008 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.16 g | 10.5 g | -79% |
| SFA 17:0 (Margaric acid) | 0.018 g | 0.034 g | -47% |
| SFA 18:0 (Stearic acid) | 1.33 g | 4.43 g | -70% |
| SFA 20:0 (Arachidic acid) | 0.052 g | 0.361 g | -86% |
| SFA 22:0 (Behenic acid) | 0.052 g | 0.366 g | -86% |
| SFA 24:0 (Lignoceric acid) | 0.031 g | — | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.36 g | 22.5 g | -67% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 22.5 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.067 g | 0.233 g | -71% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.013 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.064 g | — | |
| Fatty acids, total polyunsaturated | 28.7 g | 57.7 g | -50% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.90 g | 51.0 g | -88% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 50.4 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 22.8 g | 6.79 g | +236% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 6.79 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | — | 0 g | |
| TFA 18:1 t | — | 0 g | |
| TFA 18:2 t,t | — | 0.533 g | |
| Fatty acids, total trans-polyenoic | — | 0.533 g | |
| Stigmasterol | 11.0 mg | 59.0 mg | -81% |
| Campesterol | 45.0 mg | 62.0 mg | -27% |
| Beta-sitosterol | 90.0 mg | 172 mg | -48% |
| Tryptophan (EAA) | 0.297 g | 0 g | |
| Threonine (EAA) | 0.766 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.896 g | 0 g | |
| Leucine (EAA, BCAA) | 1.24 g | 0 g | |
| Lysine (EAA) | 0.862 g | 0 g | |
| Methionine (EAA) | 0.370 g | 0 g | |
| Cystine (conditionally essential) | 0.340 g | 0 g | |
| Phenylalanine (EAA) | 0.957 g | 0 g | |
| Tyrosine (conditionally essential) | 0.493 g | 0 g | |
| Valine (EAA, BCAA) | 1.07 g | 0 g | |
| Arginine (conditionally essential) | 1.92 g | 0 g | |
| Histidine (EAA) | 0.472 g | 0 g | |
| Alanine | 0.925 g | 0 g | |
| Aspartic acid | 2.05 g | 0 g | |
| Glutamic acid | 4.04 g | 0 g | |
| Glycine (conditionally essential) | 1.25 g | 0 g | |
| Proline (conditionally essential) | 0.806 g | 0 g | |
| Serine | 0.970 g | 0 g | |
| Hydroxyproline | 0.175 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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