Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Seeds 446
Flaxseed —
Protein (g)
Seeds 18.5
Flaxseed 18.0
Carbs (g)
Seeds 53.8
Flaxseed 34.4
Fat (g)
Seeds 19.4
Flaxseed 37.3
Fiber (g)
Seeds 18.4
Flaxseed 23.1
Quick answers
Which has more protein?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added — 18.5g vs 18.0g 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 | Seeds | Flaxseed | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 446 kcal | — | |
| Macronutrients | |||
| Water | 4.50 g | 6.80 g | -34% |
| Protein | 18.5 g | 18.0 g | +3% |
| Total lipid (fat) | 19.4 g | 37.3 g | -48% |
| Carbohydrate, by difference | 53.8 g | 34.4 g | +56% |
| Fiber, total dietary | 18.4 g | 23.1 g | -20% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.67 g | 3.28 g | +12% |
| Fatty acids, total monounsaturated | 6.03 g | 5.94 g | +1% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | — | |
| Thiamin (Vitamin B1) | 0.034 mg | 0.537 mg | -94% |
| Riboflavin (Vitamin B2) | 0.052 mg | — | |
| Niacin (Vitamin B3) | 0.286 mg | 3.76 mg | -92% |
| Pantothenic acid (Vitamin B5) | 0.056 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.037 mg | 0.393 mg | -91% |
| Biotin (Vitamin B7) | 9.00 ug | 41.5 ug | -78% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 39.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 230 mg | -76% |
| Iron, Fe | 3.31 mg | 5.78 mg | -43% |
| Magnesium, Mg | 262 mg | 372 mg | -30% |
| Phosphorus, P | 92.0 mg | 556 mg | -83% |
| Potassium, K | 919 mg | 793 mg | +16% |
| Sodium, Na | 2541 mg | 36.7 mg | +6816% |
| Zinc, Zn | 10.3 mg | 4.74 mg | +117% |
| Copper, Cu | 0.690 mg | 1.34 mg | -49% |
| Manganese, Mn | 0.496 mg | 2.40 mg | -79% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 1866 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 3.80 g | 3.53 g | +8% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Betaine | 0.300 mg | 3.10 mg | -90% |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 62.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 12:0 (Lauric acid) | 0.019 g | — | |
| SFA 14:0 (Myristic acid) | 0.022 g | — | |
| SFA 16:0 (Palmitic acid) | 2.37 g | 1.91 g | +25% |
| SFA 18:0 (Stearic acid) | 1.19 g | 1.19 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.99 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 8.84 g | 24.7 g | -64% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.76 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.077 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.326 g | 0.301 g | +8% |
| Threonine (EAA) | 0.683 g | 0.931 g | -27% |
| Isoleucine (EAA, BCAA) | 0.956 g | 0.938 g | +2% |
| Leucine (EAA, BCAA) | 1.57 g | 1.38 g | +14% |
| Lysine (EAA) | 1.39 g | 0.933 g | +49% |
| Methionine (EAA) | 0.417 g | 0.403 g | +4% |
| Cystine (conditionally essential) | 0.228 g | — | |
| Phenylalanine (EAA) | 0.924 g | 1.12 g | -17% |
| Tyrosine (conditionally essential) | 0.770 g | 0.572 g | +34% |
| Valine (EAA, BCAA) | 1.49 g | 1.14 g | +31% |
| Arginine (conditionally essential) | 3.05 g | 2.21 g | +38% |
| Histidine (EAA) | 0.515 g | 0.514 g | = |
| Alanine | 0.875 g | 1.09 g | -19% |
| Aspartic acid | 1.87 g | 2.31 g | -19% |
| Glutamic acid | 3.26 g | 4.85 g | -33% |
| Glycine (conditionally essential) | 1.36 g | 1.39 g | -2% |
| Proline (conditionally essential) | 0.756 g | 0.873 g | -13% |
| Serine | 0.868 g | 1.14 g | -24% |
| 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 | 3.60 mg | 3.10 mg | +16% |
| Choline from phosphatidylcholine | 18.0 mg | 36.0 mg | -50% |
| Choline from phosphocholine | 3.80 mg | 0.600 mg | +533% |
| Choline from sphingomyelin | 0.400 mg | 0 mg | |
| Free Choline | 13.0 mg | 39.0 mg | -67% |
| Total Choline | 39.0 mg | 79.0 mg | -51% |
| 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, pumpkin and squash seeds, whole, roasted, with salt added nutrition facts Flaxseed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +6816% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Zinc, Zn +117% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Thiamin (Vitamin B1) -94% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Niacin (Vitamin B3) -92% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added
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