Seeds vs Flaxseed
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Seeds 619
Flaxseed —
Protein (g)
Seeds 17.2
Flaxseed 18.0
Carbs (g)
Seeds 20.6
Flaxseed 34.4
Fat (g)
Seeds 56.8
Flaxseed 37.3
Fiber (g)
Seeds 11.5
Flaxseed 23.1
Quick answers
Which has more protein?
Flaxseed, ground — 18.0g vs 17.2g 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 | 619 kcal | — | |
| Macronutrients | |||
| Water | 1.00 g | 6.80 g | -85% |
| Protein | 17.2 g | 18.0 g | -5% |
| Total lipid (fat) | 56.8 g | 37.3 g | +52% |
| Carbohydrate, by difference | 20.6 g | 34.4 g | -40% |
| Fiber, total dietary | 11.5 g | 23.1 g | -50% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.95 g | 3.28 g | +81% |
| Fatty acids, total monounsaturated | 10.8 g | 5.94 g | +82% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | — | |
| Thiamin (Vitamin B1) | 0.325 mg | 0.537 mg | -39% |
| Riboflavin (Vitamin B2) | 0.285 mg | — | |
| Niacin (Vitamin B3) | 4.20 mg | 3.76 mg | +12% |
| Pantothenic acid (Vitamin B5) | 7.06 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.805 mg | 0.393 mg | +105% |
| Biotin (Vitamin B7) | 238 ug | 41.5 ug | +474% |
| 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 | 57.0 mg | 230 mg | -75% |
| Iron, Fe | 6.81 mg | 5.78 mg | +18% |
| Magnesium, Mg | 129 mg | 372 mg | -65% |
| Phosphorus, P | 1158 mg | 556 mg | +108% |
| Potassium, K | 491 mg | 793 mg | -38% |
| Sodium, Na | 613 mg | 36.7 mg | +1568% |
| Zinc, Zn | 5.30 mg | 4.74 mg | +12% |
| Copper, Cu | 1.83 mg | 1.34 mg | +36% |
| Manganese, Mn | 2.11 mg | 2.40 mg | -12% |
| Selenium, Se | 62.2 ug | 136 ug | -54% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 545 kcal | |
| Energy (Atwater Specific Factors) | — | 514 kcal | |
| Energy | 2590 kj | — | |
| Nitrogen | — | 3.40 g | |
| Ash | 4.40 g | 3.53 g | +25% |
| Biotin | — | 33.8 ug | |
| Folic acid (Vitamin B9 — synthetic) | 238 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 238 ug | — | |
| Betaine | — | 3.10 mg | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 3.67 ug | |
| SFA 14:0 (Myristic acid) | 0.058 g | — | |
| SFA 16:0 (Palmitic acid) | 3.20 g | 1.91 g | +68% |
| SFA 18:0 (Stearic acid) | 2.52 g | 1.19 g | +113% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.7 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 5.76 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.055 g | — | |
| MUFA 20:1 c | — | 0.158 g | |
| Fatty acids, total polyunsaturated | 37.5 g | 24.7 g | +52% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 37.4 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 5.26 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.079 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 19.4 g | |
| Tryptophan (EAA) | 0.263 g | 0.301 g | -13% |
| Threonine (EAA) | 0.702 g | 0.931 g | -25% |
| Isoleucine (EAA, BCAA) | 0.861 g | 0.938 g | -8% |
| Leucine (EAA, BCAA) | 1.25 g | 1.38 g | -9% |
| Lysine (EAA) | 0.708 g | 0.933 g | -24% |
| Methionine (EAA) | 0.374 g | 0.403 g | -7% |
| Cystine (conditionally essential) | 0.341 g | — | |
| Phenylalanine (EAA) | 0.883 g | 1.12 g | -21% |
| Tyrosine (conditionally essential) | 0.503 g | 0.572 g | -12% |
| Valine (EAA, BCAA) | 0.994 g | 1.14 g | -13% |
| Arginine (conditionally essential) | 1.82 g | 2.21 g | -18% |
| Histidine (EAA) | 0.477 g | 0.514 g | -7% |
| Alanine | 0.844 g | 1.09 g | -22% |
| Aspartic acid | 1.85 g | 2.31 g | -20% |
| Glutamic acid | 4.22 g | 4.85 g | -13% |
| Glycine (conditionally essential) | 1.10 g | 1.39 g | -20% |
| Proline (conditionally essential) | 0.893 g | 0.873 g | +2% |
| Serine | 0.812 g | 1.14 g | -29% |
| 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.
Seeds, sunflower seed kernels, toasted, with salt added nutrition facts Flaxseed, ground nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1568% in Seeds, sunflower seed kernels, toasted, with salt added Biotin (Vitamin B7) +474% in Seeds, sunflower seed kernels, toasted, with salt added Phosphorus, P +108% in Seeds, sunflower seed kernels, toasted, with salt added Vitamin B-6 — Pyridoxine +105% in Seeds, sunflower seed kernels, toasted, with salt added
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