Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sunflower seed kernels, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 584
Flaxseed —
Protein (g)
Seeds 20.8
Flaxseed 18.0
Carbs (g)
Seeds 20.0
Flaxseed 34.4
Fat (g)
Seeds 51.5
Flaxseed 37.3
Fiber (g)
Seeds 8.60
Flaxseed 23.1
Quick answers
Which has more protein?
Seeds, sunflower seed kernels, dried — 20.8g vs 18.0g per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels, dried 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 | 584 kcal | — | |
| Macronutrients | |||
| Water | 4.73 g | 6.80 g | -30% |
| Protein | 20.8 g | 18.0 g | +15% |
| Total lipid (fat) | 51.5 g | 37.3 g | +38% |
| Carbohydrate, by difference | 20.0 g | 34.4 g | -42% |
| Fiber, total dietary | 8.60 g | 23.1 g | -63% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.45 g | 3.28 g | +36% |
| Fatty acids, total monounsaturated | 18.5 g | 5.94 g | +212% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | — | |
| Thiamin (Vitamin B1) | 1.48 mg | 0.537 mg | +176% |
| Riboflavin (Vitamin B2) | 0.355 mg | — | |
| Niacin (Vitamin B3) | 8.34 mg | 3.76 mg | +122% |
| Pantothenic acid (Vitamin B5) | 1.13 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.35 mg | 0.393 mg | +243% |
| Biotin (Vitamin B7) | 227 ug | 41.5 ug | +448% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 55.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Carotene, beta | 30.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 35.2 mg | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 78.0 mg | 230 mg | -66% |
| Iron, Fe | 5.25 mg | 5.78 mg | -9% |
| Magnesium, Mg | 325 mg | 372 mg | -13% |
| Phosphorus, P | 660 mg | 556 mg | +19% |
| Potassium, K | 645 mg | 793 mg | -19% |
| Sodium, Na | 9.00 mg | 36.7 mg | -76% |
| Zinc, Zn | 5.00 mg | 4.74 mg | +6% |
| Copper, Cu | 1.80 mg | 1.34 mg | +34% |
| Manganese, Mn | 1.95 mg | 2.40 mg | -19% |
| Selenium, Se | 53.0 ug | 136 ug | -61% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2445 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 3.02 g | 3.53 g | -14% |
| Total Sugars | 2.62 g | — | |
| Sucrose | 2.50 g | — | |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 227 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 227 ug | — | |
| Betaine | 35.4 mg | 3.10 mg | +1042% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 50.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.18 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.020 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 3.67 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.025 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 2.21 g | 1.91 g | +16% |
| SFA 17:0 (Margaric acid) | 0.020 g | — | |
| SFA 18:0 (Stearic acid) | 1.69 g | 1.19 g | +42% |
| SFA 20:0 (Arachidic acid) | 0.115 g | — | |
| SFA 22:0 (Behenic acid) | 0.320 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.075 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.020 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.015 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.4 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.085 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.029 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 23.1 g | 24.7 g | -6% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 23.0 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.060 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.014 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.014 g | — | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Phytosterols | 534 mg | — | |
| Tryptophan (EAA) | 0.348 g | 0.301 g | +15% |
| Threonine (EAA) | 0.928 g | 0.931 g | = |
| Isoleucine (EAA, BCAA) | 1.14 g | 0.938 g | +21% |
| Leucine (EAA, BCAA) | 1.66 g | 1.38 g | +20% |
| Lysine (EAA) | 0.937 g | 0.933 g | = |
| Methionine (EAA) | 0.494 g | 0.403 g | +23% |
| Cystine (conditionally essential) | 0.451 g | — | |
| Phenylalanine (EAA) | 1.17 g | 1.12 g | +5% |
| Tyrosine (conditionally essential) | 0.666 g | 0.572 g | +16% |
| Valine (EAA, BCAA) | 1.32 g | 1.14 g | +16% |
| Arginine (conditionally essential) | 2.40 g | 2.21 g | +9% |
| Histidine (EAA) | 0.632 g | 0.514 g | +23% |
| Alanine | 1.12 g | 1.09 g | +3% |
| Aspartic acid | 2.45 g | 2.31 g | +6% |
| Glutamic acid | 5.58 g | 4.85 g | +15% |
| Glycine (conditionally essential) | 1.46 g | 1.39 g | +5% |
| Proline (conditionally essential) | 1.18 g | 0.873 g | +35% |
| Serine | 1.08 g | 1.14 g | -6% |
| Hydroxyproline | — | 0.191 g | |
| Cysteine | — | 0.553 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | — | 0.015 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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