Almond Butter vs. Flaxseeds
Nutrition comparison of Almond Butter and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and flaxseeds:
- Both almond butter and flaxseeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Flaxseed has 75% less sugar than almond butter.
- Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and flaxseeds are high in calories. Almond butter has 15% more calories than flaxseed - almond butter has 614 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, almond butter is lighter in carbs, heavier in fat and similar to flaxseeds for protein. Almond butter has a macronutrient ratio of 13:11:76 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Flaxseeds | |
|---|---|---|
| Protein | 13% | 13% |
| Carbohydrates | 11% | 21% |
| Fat | 76% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter has 35% less carbohydrates than flaxseed - almond butter has 18.8g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both almond butter and flaxseeds are high in dietary fiber. Flaxseed has 165% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Flaxseed has 75% less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Both almond butter and flaxseeds are high in protein. Almond butter has 15% more protein than flaxseed - almond butter has 21g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and flaxseed has 44% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and almond butter contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Almond butter and flaxseeds contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 77 times more Vitamin E than flaxseed - almond butter has 24.2mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Flaxseeds and almond butter contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin. Both almond butter and flaxseeds contain significant amounts of niacin and folate.
| Almond Butter | Flaxseeds | |
|---|---|---|
| Thiamin | 0.041 MG | 1.644 MG |
| Riboflavin | 0.939 MG | 0.161 MG |
| Niacin | 3.155 MG | 3.08 MG |
| Pantothenic acid | 0.318 MG | 0.985 MG |
| Vitamin B6 | 0.103 MG | 0.473 MG |
| Folate | 53 UG | 87 UG |
Minerals
calcium
Both almond butter and flaxseeds are high in calcium. Almond butter has 36% more calcium than flaxseed - almond butter has 347mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Both almond butter and flaxseeds are high in iron. Flaxseed has 64% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both almond butter and flaxseeds are high in potassium. Flaxseed has a little more potassium (9%) than almond butter by weight - almond butter has 748mg of potassium per 100 grams and flaxseed has 813mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almond Butter | Flaxseeds | |
|---|---|---|
| beta-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 1 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 22.813 G |
| Total | 0.007 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than flaxseed per 100 grams.
| Almond Butter | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 13.605 G | 5.903 G |
| Total | 13.605 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.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Flaxseeds (Seeds, flaxseed) .
Almond Butter 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 almond butter or flaxseeds contain more calories in 100 grams?Both almond butter and flaxseeds are high in calories. Almond butter has 20% more calories than flaxseed - almond butter has 614 calories in 100g and flaxseed has 534 calories.
Does almond butter or flaxseeds contain more calcium?
Both almond butter and flaxseeds are high in calcium. Almond butter has 40% more calcium than flaxseed - almond butter has 347mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does almond butter or flaxseeds contain more iron?
Both almond butter and flaxseeds are high in iron. Flaxseed has 60% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does almond butter or flaxseeds contain more potassium?
Both almond butter and flaxseeds are high in potassium. Flaxseed has a little more potassium ( 10%) than almond butter by weight - almond butter has 748mg of potassium in 100 grams and flaxseed has 813mg of potassium.