Flaxseed Oil vs. Almonds
Nutrition comparison of Flaxseed Oil and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and almonds:
- Both flaxseed oil and almonds are high in calories.
- Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
- Flaxseed oil has signficantly less carbohydrates than almond.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and almonds are high in calories. Flaxseed oil has 53% more calories than almond - flaxseed oil has 884 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Almonds | |
|---|---|---|
| Protein | ~ | 14% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Almond is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - almond has 12.5g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Almond is an excellent source of protein and it has 191 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and almond has 58% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both flaxseed oil and almonds are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and almond has 0.02g of trans fat.
Vitamins
Vitamin A
Almonds and flaxseed oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 53 times more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Flaxseed oil has more Vitamin K than almond - flaxseed oil has 9.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Almonds | |
|---|---|---|
| Thiamin | ~ | 0.205 MG |
| Riboflavin | ~ | 1.138 MG |
| Niacin | ~ | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | ~ | 0.137 MG |
| Folate | ~ | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 268 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has more iron than flaxseed oil - almond has 3.7mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Almond is an excellent source of potassium and it has more potassium than flaxseed oil - almond has 733mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than almond per 100 grams.
| Flaxseed Oil | Almonds | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 0.003 G |
| Total | 53.368 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both flaxseed oil and almonds contain significant amounts of linoleic acid.
| Flaxseed Oil | Almonds | |
|---|---|---|
| other omega 6 | 0.031 G | 0.002 G |
| linoleic acid | 14.327 G | 12.324 G |
| Total | 14.358 G | 12.326 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.
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Almonds (Nuts, almonds) .
Flaxseed Oil g
()
|
Daily Values (%) |
Almonds 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 flaxseed oil or almonds contain more calories in 100 grams?Both flaxseed oil and almonds are high in calories. Flaxseed oil has 50% more calories than almond - flaxseed oil has 884 calories in 100g and almond has 579 calories.
Does flaxseed oil or almonds contain more calcium?
Almond is a rich source of calcium and it has 268 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and almond has 269mg of calcium.
Does almonds or flaxseed oil contain more iron?
Almond is an abundant source of iron and it has more iron than flaxseed oil - almond has 3.7mg of iron in 100 grams and flaxseed oil does not contain significant amounts.
Does almonds or flaxseed oil contain more potassium?
Almond is a rich source of potassium and it has more potassium than flaxseed oil - almond has 733mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.