Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flaxseed, ground is higher in more vitamins & minerals
Calories (kcal)
Seeds 318
Flaxseed —
Protein (g)
Seeds 12.1
Flaxseed 18.0
Carbs (g)
Seeds 58.3
Flaxseed 34.4
Fat (g)
Seeds 4.60
Flaxseed 37.3
Fiber (g)
Seeds —
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 12.1g 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 | 318 kcal | — | |
| Macronutrients | |||
| Water | 6.10 g | 6.80 g | -10% |
| Protein | 12.1 g | 18.0 g | -33% |
| Total lipid (fat) | 4.60 g | 37.3 g | -88% |
| Carbohydrate, by difference | 58.3 g | 34.4 g | +70% |
| Fiber, total dietary | — | 23.1 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.902 g | 3.28 g | -73% |
| Fatty acids, total monounsaturated | 1.49 g | 5.94 g | -75% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 30.7 mg | — | |
| Thiamin (Vitamin B1) | 0.191 mg | 0.537 mg | -64% |
| Riboflavin (Vitamin B2) | 0.423 mg | — | |
| Niacin (Vitamin B3) | 16.8 mg | 3.76 mg | +348% |
| Pantothenic acid (Vitamin B5) | 0.997 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.778 mg | 0.393 mg | +98% |
| Biotin (Vitamin B7) | 95.0 ug | 41.5 ug | +129% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Minerals | |||
| Calcium, Ca | 1633 mg | 230 mg | +610% |
| Iron, Fe | 0.110 mg | 5.78 mg | -98% |
| Magnesium, Mg | 314 mg | 372 mg | -16% |
| Phosphorus, P | 6.00 mg | 556 mg | -99% |
| Potassium, K | 2130 mg | 793 mg | +168% |
| Sodium, Na | 92.0 mg | 36.7 mg | +150% |
| Zinc, Zn | 0.300 mg | 4.74 mg | -94% |
| Copper, Cu | 0.110 mg | 1.34 mg | -92% |
| Manganese, Mn | 1.51 mg | 2.40 mg | -37% |
| Selenium, Se | — | 136 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 1331 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 18.9 g | 3.53 g | +436% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 95.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 95.0 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 63.0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 16:0 (Palmitic acid) | 0.616 g | 1.91 g | -68% |
| SFA 18:0 (Stearic acid) | 0.132 g | 1.19 g | -89% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.035 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.836 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.352 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.264 g | — | |
| Fatty acids, total polyunsaturated | 2.02 g | 24.7 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.572 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.45 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.266 g | 0.301 g | -12% |
| Threonine (EAA) | 0.689 g | 0.931 g | -26% |
| Isoleucine (EAA, BCAA) | 0.650 g | 0.938 g | -31% |
| Leucine (EAA, BCAA) | 1.23 g | 1.38 g | -11% |
| Lysine (EAA) | 0.806 g | 0.933 g | -14% |
| Methionine (EAA) | 0.311 g | 0.403 g | -23% |
| Cystine (conditionally essential) | 0.245 g | — | |
| Phenylalanine (EAA) | 0.584 g | 1.12 g | -48% |
| Tyrosine (conditionally essential) | 0.419 g | 0.572 g | -27% |
| Valine (EAA, BCAA) | 0.705 g | 1.14 g | -38% |
| Arginine (conditionally essential) | 0.799 g | 2.21 g | -64% |
| Histidine (EAA) | 0.325 g | 0.514 g | -37% |
| Alanine | 0.685 g | 1.09 g | -37% |
| Aspartic acid | 1.48 g | 2.31 g | -36% |
| Glutamic acid | 1.77 g | 4.85 g | -63% |
| Glycine (conditionally essential) | 0.698 g | 1.39 g | -50% |
| Proline (conditionally essential) | 0.673 g | 0.873 g | -23% |
| Serine | 0.483 g | 1.14 g | -58% |
| 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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