Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Seeds 342
Flaxseed —
Protein (g)
Seeds 35.6
Flaxseed 18.0
Carbs (g)
Seeds 48.7
Flaxseed 34.4
Fat (g)
Seeds 2.39
Flaxseed 37.3
Fiber (g)
Seeds —
Flaxseed 23.1
Quick answers
Which has more protein?
Seeds, safflower seed meal, partially defatted — 35.6g vs 18.0g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Flaxseed | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 342 kcal | — | |
| Macronutrients | |||
| Water | 6.41 g | 6.80 g | -6% |
| Protein | 35.6 g | 18.0 g | +97% |
| Total lipid (fat) | 2.39 g | 37.3 g | -94% |
| Carbohydrate, by difference | 48.7 g | 34.4 g | +42% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.207 g | 3.28 g | -94% |
| Fatty acids, total monounsaturated | 0.272 g | 5.94 g | -95% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.15 mg | 0.537 mg | +115% |
| Riboflavin (Vitamin B2) | 0.412 mg | — | |
| Niacin (Vitamin B3) | 2.27 mg | 3.76 mg | -40% |
| Pantothenic acid (Vitamin B5) | 4.00 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.16 mg | 0.393 mg | +196% |
| Biotin (Vitamin B7) | 159 ug | 41.5 ug | +284% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 77.0 mg | 230 mg | -67% |
| Iron, Fe | 4.86 mg | 5.78 mg | -16% |
| Magnesium, Mg | 350 mg | 372 mg | -6% |
| Phosphorus, P | 638 mg | 556 mg | +15% |
| Potassium, K | 68.0 mg | 793 mg | -91% |
| Sodium, Na | 3.00 mg | 36.7 mg | -92% |
| Zinc, Zn | 5.01 mg | 4.74 mg | +6% |
| Copper, Cu | 1.73 mg | 1.34 mg | +29% |
| Manganese, Mn | 2.00 mg | 2.40 mg | -17% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 1431 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 6.85 g | 3.53 g | +94% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 159 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 159 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 49.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.144 g | 1.91 g | -92% |
| SFA 18:0 (Stearic acid) | 0.052 g | 1.19 g | -96% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.270 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 1.58 g | 24.7 g | -94% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.58 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.403 g | 0.301 g | +34% |
| Threonine (EAA) | 1.29 g | 0.931 g | +39% |
| Isoleucine (EAA, BCAA) | 1.58 g | 0.938 g | +68% |
| Leucine (EAA, BCAA) | 2.54 g | 1.38 g | +84% |
| Lysine (EAA) | 1.18 g | 0.933 g | +26% |
| Methionine (EAA) | 0.625 g | 0.403 g | +55% |
| Cystine (conditionally essential) | 0.685 g | — | |
| Phenylalanine (EAA) | 1.77 g | 1.12 g | +59% |
| Tyrosine (conditionally essential) | 1.17 g | 0.572 g | +104% |
| Valine (EAA, BCAA) | 2.26 g | 1.14 g | +98% |
| Arginine (conditionally essential) | 3.85 g | 2.21 g | +74% |
| Histidine (EAA) | 0.995 g | 0.514 g | +94% |
| Alanine | 1.70 g | 1.09 g | +57% |
| Aspartic acid | 3.98 g | 2.31 g | +72% |
| Glutamic acid | 8.15 g | 4.85 g | +68% |
| Glycine (conditionally essential) | 2.22 g | 1.39 g | +60% |
| Proline (conditionally essential) | 1.60 g | 0.873 g | +83% |
| Serine | 1.79 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 | |
| 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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