Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Seeds 553
Flaxseed —
Protein (g)
Seeds 31.6
Flaxseed 18.0
Carbs (g)
Seeds 8.67
Flaxseed 34.4
Fat (g)
Seeds 48.8
Flaxseed 37.3
Fiber (g)
Seeds 4.00
Flaxseed 23.1
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 18.0g per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled 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 | 553 kcal | — | |
| Macronutrients | |||
| Water | 4.96 g | 6.80 g | -27% |
| Protein | 31.6 g | 18.0 g | +75% |
| Total lipid (fat) | 48.8 g | 37.3 g | +31% |
| Carbohydrate, by difference | 8.67 g | 34.4 g | -75% |
| Fiber, total dietary | 4.00 g | 23.1 g | -83% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.60 g | 3.28 g | +40% |
| Fatty acids, total monounsaturated | 5.40 g | 5.94 g | -9% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | — | |
| Thiamin (Vitamin B1) | 1.27 mg | 0.537 mg | +138% |
| Riboflavin (Vitamin B2) | 0.285 mg | — | |
| Niacin (Vitamin B3) | 9.20 mg | 3.76 mg | +145% |
| Vitamin B-6 — Pyridoxine | 0.600 mg | 0.393 mg | +53% |
| Biotin (Vitamin B7) | 110 ug | 41.5 ug | +165% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 7.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.800 mg | 0 mg | |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 230 mg | -70% |
| Iron, Fe | 7.95 mg | 5.78 mg | +38% |
| Magnesium, Mg | 700 mg | 372 mg | +88% |
| Phosphorus, P | 1650 mg | 556 mg | +197% |
| Potassium, K | 1200 mg | 793 mg | +51% |
| Sodium, Na | 5.00 mg | 36.7 mg | -86% |
| Zinc, Zn | 9.90 mg | 4.74 mg | +109% |
| Copper, Cu | 1.60 mg | 1.34 mg | +19% |
| Manganese, Mn | 7.60 mg | 2.40 mg | +216% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2313 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 6.06 g | 3.53 g | +72% |
| Total Sugars | 1.50 g | — | |
| Sucrose | 0.850 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 0.070 g | — | |
| Maltose | 0.070 g | — | |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 110 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 110 ug | — | |
| Betaine | — | 3.10 mg | |
| Vitamin A, IU | 11.0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 16:0 (Palmitic acid) | 2.87 g | 1.91 g | +50% |
| SFA 18:0 (Stearic acid) | 1.24 g | 1.19 g | +5% |
| SFA 20:0 (Arachidic acid) | 0.312 g | — | |
| SFA 22:0 (Behenic acid) | 0.121 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.056 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.28 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.02 g | 5.76 g | -13% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.124 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 38.1 g | 24.7 g | +54% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 27.5 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 27.4 g | 5.26 g | +420% |
| PUFA 18:2 CLAs | 0.202 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 10.0 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 8.68 g | 19.4 g | -55% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 1.34 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.617 g | — | |
| Tryptophan (EAA) | 0.369 g | 0.301 g | +22% |
| Threonine (EAA) | 1.27 g | 0.931 g | +36% |
| Isoleucine (EAA, BCAA) | 1.29 g | 0.938 g | +37% |
| Leucine (EAA, BCAA) | 2.16 g | 1.38 g | +57% |
| Lysine (EAA) | 1.28 g | 0.933 g | +37% |
| Methionine (EAA) | 0.933 g | 0.403 g | +132% |
| Cystine (conditionally essential) | 0.672 g | — | |
| Phenylalanine (EAA) | 1.45 g | 1.12 g | +30% |
| Tyrosine (conditionally essential) | 1.26 g | 0.572 g | +121% |
| Valine (EAA, BCAA) | 1.78 g | 1.14 g | +56% |
| Arginine (conditionally essential) | 4.55 g | 2.21 g | +106% |
| Histidine (EAA) | 0.969 g | 0.514 g | +89% |
| Alanine | 1.53 g | 1.09 g | +41% |
| Aspartic acid | 3.66 g | 2.31 g | +58% |
| Glutamic acid | 6.27 g | 4.85 g | +29% |
| Glycine (conditionally essential) | 1.61 g | 1.39 g | +16% |
| Proline (conditionally essential) | 1.60 g | 0.873 g | +83% |
| Serine | 1.71 g | 1.14 g | +51% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Daidzein | — | 0.015 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.
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