Almonds vs. Flaxseeds
Nutrition comparison of Almonds and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and flaxseeds:
- Both flaxseeds and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, almond contains more riboflavin.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and almonds are high in calories. Almond has a little more calories (8%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is lighter in carbs, heavier in fat and similar to flaxseeds for protein. Almonds has a macronutrient ratio of 14:14:73 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Flaxseeds | |
|---|---|---|
| Protein | 14% | 13% |
| Carbohydrates | 14% | 20% |
| Fat | 73% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Almond has 25% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both flaxseeds and almonds are high in dietary fiber. Flaxseed has 118% more dietary fiber than almond - flaxseed has 27.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Flaxseeds and almonds contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both flaxseeds and almonds are high in protein. Almond has 16% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Flaxseeds and almonds contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and flaxseeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and almonds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and flaxseeds contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 81 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Flaxseeds and almonds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, almond contains more riboflavin. Both almonds and flaxseeds contain significant amounts of niacin and folate.
| Almonds | Flaxseeds | |
|---|---|---|
| Thiamin | 0.205 MG | 1.644 MG |
| Riboflavin | 1.138 MG | 0.161 MG |
| Niacin | 3.618 MG | 3.08 MG |
| Pantothenic acid | 0.471 MG | 0.985 MG |
| Vitamin B6 | 0.137 MG | 0.473 MG |
| Folate | 44 UG | 87 UG |
Minerals
calcium
Both flaxseeds and almonds are high in calcium. Almond has a little more calcium (5%) than flaxseed by weight - flaxseed has 255mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both flaxseeds and almonds are high in iron. Flaxseed has 54% more iron than almond - flaxseed has 5.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both flaxseeds and almonds are high in potassium. Flaxseed has 11% more potassium than almond - flaxseed has 813mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 22.813 G |
| Total | 0.003 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than flaxseed per 100 grams.
| Almonds | Flaxseeds | |
|---|---|---|
| other omega 6 | 0.002 G | 0.007 G |
| linoleic acid | 12.324 G | 5.903 G |
| Total | 12.326 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Almonds g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or almonds contain more calories in 100 grams?Both flaxseeds and almonds are high in calories. Almond has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and almond has 579 calories.
Does flaxseeds or almonds contain more calcium?
Both flaxseeds and almonds are high in calcium. Almond has a little more calcium ( 10%) than flaxseed by weight - flaxseed has 255mg of calcium in 100 grams and almond has 269mg of calcium.
Does flaxseeds or almonds contain more iron?
Both flaxseeds and almonds are high in iron. Flaxseed has 50% more iron than almond - flaxseed has 5.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does flaxseeds or almonds contain more potassium?
Both flaxseeds and almonds are high in potassium. Flaxseed has 10% more potassium than almond - flaxseed has 813mg of potassium in 100 grams and almond has 733mg of potassium.