Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame seeds, whole, roasted and toasted is higher in more vitamins & minerals
Calories (kcal)
Seeds 565
Flaxseed —
Protein (g)
Seeds 17.0
Flaxseed 18.0
Carbs (g)
Seeds 25.7
Flaxseed 34.4
Fat (g)
Seeds 48.0
Flaxseed 37.3
Fiber (g)
Seeds 14.0
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 17.0g per 100g.
Which is more nutrient-dense?
Seeds, sesame seeds, whole, roasted and toasted 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 | 565 kcal | — | |
| Macronutrients | |||
| Water | 3.30 g | 6.80 g | -51% |
| Protein | 17.0 g | 18.0 g | -6% |
| Total lipid (fat) | 48.0 g | 37.3 g | +29% |
| Carbohydrate, by difference | 25.7 g | 34.4 g | -25% |
| Fiber, total dietary | 14.0 g | 23.1 g | -39% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.72 g | 3.28 g | +105% |
| Fatty acids, total monounsaturated | 18.1 g | 5.94 g | +205% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.803 mg | 0.537 mg | +50% |
| Riboflavin (Vitamin B2) | 0.251 mg | — | |
| Niacin (Vitamin B3) | 4.58 mg | 3.76 mg | +22% |
| Pantothenic acid (Vitamin B5) | 0.051 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.802 mg | 0.393 mg | +104% |
| Biotin (Vitamin B7) | 98.0 ug | 41.5 ug | +136% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 989 mg | 230 mg | +330% |
| Iron, Fe | 14.8 mg | 5.78 mg | +155% |
| Magnesium, Mg | 356 mg | 372 mg | -4% |
| Phosphorus, P | 638 mg | 556 mg | +15% |
| Potassium, K | 475 mg | 793 mg | -40% |
| Sodium, Na | 11.0 mg | 36.7 mg | -70% |
| Zinc, Zn | 7.16 mg | 4.74 mg | +51% |
| Copper, Cu | 2.47 mg | 1.34 mg | +84% |
| Manganese, Mn | 2.50 mg | 2.40 mg | +4% |
| Selenium, Se | 34.4 ug | 136 ug | -75% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2364 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 6.00 g | 3.53 g | +70% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 98.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 98.0 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 9.00 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 14:0 (Myristic acid) | 0.120 g | — | |
| SFA 16:0 (Palmitic acid) | 4.29 g | 1.91 g | +125% |
| SFA 18:0 (Stearic acid) | 2.02 g | 1.19 g | +70% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.144 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 17.9 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.067 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 21.0 g | 24.7 g | -15% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 20.7 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.363 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.371 g | 0.301 g | +23% |
| Threonine (EAA) | 0.704 g | 0.931 g | -24% |
| Isoleucine (EAA, BCAA) | 0.730 g | 0.938 g | -22% |
| Leucine (EAA, BCAA) | 1.30 g | 1.38 g | -6% |
| Lysine (EAA) | 0.544 g | 0.933 g | -42% |
| Methionine (EAA) | 0.560 g | 0.403 g | +39% |
| Cystine (conditionally essential) | 0.342 g | — | |
| Phenylalanine (EAA) | 0.899 g | 1.12 g | -19% |
| Tyrosine (conditionally essential) | 0.710 g | 0.572 g | +24% |
| Valine (EAA, BCAA) | 0.947 g | 1.14 g | -17% |
| Arginine (conditionally essential) | 2.52 g | 2.21 g | +14% |
| Histidine (EAA) | 0.499 g | 0.514 g | -3% |
| Alanine | 0.886 g | 1.09 g | -18% |
| Aspartic acid | 1.57 g | 2.31 g | -32% |
| Glutamic acid | 3.78 g | 4.85 g | -22% |
| Glycine (conditionally essential) | 1.16 g | 1.39 g | -16% |
| Proline (conditionally essential) | 0.774 g | 0.873 g | -11% |
| Serine | 0.925 g | 1.14 g | -19% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Daidzein | — | 20.2 mg | |
| Genistein | — | 0.013 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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