Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
almond extract
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and almond extract:
Flaxseed is high in calories and almond extract has 90% less calories than flaxseed - flaxseed has 534 calories per 100 grams and almond extract has 56 calories.
For macronutrient ratios, flaxseeds is heavier in protein, much lighter in carbs and much heavier in fat compared to almond extract per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for almond extract, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Almond Extract | |
|---|---|---|
| Protein | 13% | ~ |
| Carbohydrates | 21% | 100% |
| Fat | 66% | ~ |
| Alcohol | ~ | ~ |
Almond extract has 50% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and almond extract has 14.4g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in almond extract comprise of 100% sugar.
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than almond extract - flaxseed has 27.3g of dietary fiber per 100 grams and almond extract does not contain significant amounts.
Flaxseed has 8.2 times less sugar than almond extract - flaxseed has 1.6g of sugar per 100 grams and almond extract has 14.4g of sugar.
Flaxseed is an excellent source of protein and it has 608 times more protein than almond extract - flaxseed has 18.3g of protein per 100 grams and almond extract has 0.03g of protein.
Almond extract has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and almond extract does not contain significant amounts.
Flaxseeds and almond extract contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and almond extract does not contain significant amounts.
Flaxseeds and almond extract contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and almond extract does not contain significant amounts.
Flaxseeds and almond extract contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and almond extract does not contain significant amounts.
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Almond Extract | |
|---|---|---|
| Thiamin | 1.644 MG | 0.003 MG |
| Riboflavin | 0.161 MG | 0.029 MG |
| Niacin | 3.08 MG | 0.129 MG |
| Pantothenic acid | 0.985 MG | 0.011 MG |
| Vitamin B6 | 0.473 MG | 0.008 MG |
| Folate | 87 UG | ~ |
Flaxseed is an excellent source of calcium and it has 84 times more calcium than almond extract - flaxseed has 255mg of calcium per 100 grams and almond extract has 3mg of calcium.
Flaxseed is an excellent source of iron and it has 113 times more iron than almond extract - flaxseed has 5.7mg of iron per 100 grams and almond extract has 0.05mg of iron.
Flaxseed is an excellent source of potassium and it has more potassium than almond extract - flaxseed has 813mg of potassium per 100 grams and almond extract does not contain significant amounts.
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 Almond Extract (Almond or vanilla extract, imitation, no alcohol) .
Flaxseeds g
()
|
Daily Values (%) |
Almond Extract 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 | |||