Flaxseeds vs. Brown Sugar
Nutrition comparison of Flaxseeds and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and brown sugar:
- Both brown sugar and flaxseeds are high in calcium and calories.
- Brown sugar has signficantly less saturated fat than flaxseed.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and flaxseeds are high in calories. Flaxseed has 41% more calories than brown sugar - brown sugar has 380 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is heavier in protein, much lighter in carbs and much heavier in fat compared to brown sugar per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Brown Sugar | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 21% | 100% |
| Fat | 66% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and flaxseed has 71% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than brown sugar - flaxseed has 27.3g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and flaxseed has 98% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 151 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Brown sugar has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and brown sugar contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Flaxseeds and brown sugar contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Flaxseeds and brown sugar contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Brown Sugar | |
|---|---|---|
| Thiamin | 1.644 MG | ~ |
| Riboflavin | 0.161 MG | ~ |
| Niacin | 3.08 MG | 0.11 MG |
| Pantothenic acid | 0.985 MG | 0.132 MG |
| Vitamin B6 | 0.473 MG | 0.041 MG |
| Folate | 87 UG | 1 UG |
Minerals
calcium
Both brown sugar and flaxseeds are high in calcium. Flaxseed has 207% more calcium than brown sugar - brown sugar has 83mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 707% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 511% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and flaxseed has 813mg of potassium.
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.
Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Brown Sugar (Sugar, brown) .
Flaxseeds g
()
|
Daily Values (%) |
Brown Sugar g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 brown sugar or flaxseeds contain more calories in 100 grams?Both brown sugar and flaxseeds are high in calories. Flaxseed has 40% more calories than brown sugar - brown sugar has 380 calories in 100g and flaxseed has 534 calories.
Does brown sugar or flaxseeds have more carbohydrates?
By weight, brown sugar is high in carbohydrates and flaxseed has 70% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does brown sugar or flaxseeds contain more calcium?
Both brown sugar and flaxseeds are high in calcium. Flaxseed has 210% more calcium than brown sugar - brown sugar has 83mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does brown sugar or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 710% more iron than brown sugar - brown sugar has 0.71mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does brown sugar or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 510% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and flaxseed has 813mg of potassium.