Apple vs. Flaxseeds
Nutrition comparison of Apple and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and flaxseeds:
- Both flaxseeds and apple are high in dietary fiber.
- Apple has 52% less carbohydrates than flaxseed.
- Apple has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than apple.
- Apple has signficantly less saturated fat than flaxseed.
- Flaxseed has 5.7 times less sugar than apple.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and apple has 90% less calories than flaxseed - flaxseed has 534 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Apple has a macronutrient ratio of 2:96:3 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Flaxseeds | |
|---|---|---|
| Protein | 2% | 13% |
| Carbohydrates | 96% | 21% |
| Fat | 3% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 52% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.
dietary fiber
Both flaxseeds and apple are high in dietary fiber. Flaxseed has 10 times more dietary fiber than apple - flaxseed has 27.3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Flaxseed has 5.7 times less sugar than apple - flaxseed has 1.6g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 69 times more protein than apple - flaxseed has 18.3g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Apple has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has 667% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and flaxseeds contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and apple contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Flaxseeds and apple contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Apple | Flaxseeds | |
|---|---|---|
| Thiamin | 0.017 MG | 1.644 MG |
| Riboflavin | 0.026 MG | 0.161 MG |
| Niacin | 0.091 MG | 3.08 MG |
| Pantothenic acid | 0.061 MG | 0.985 MG |
| Vitamin B6 | 0.041 MG | 0.473 MG |
| Folate | 3 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 41 times more calcium than apple - flaxseed has 255mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 46 times more iron than apple - flaxseed has 5.7mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 660% more potassium than apple - flaxseed has 813mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than apple per 100 grams.
| Apple | Flaxseeds | |
|---|---|---|
| beta-carotene | 27 UG | ~ |
| lutein + zeaxanthin | 29 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 22.813 G |
| Total | 0.009 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than apple per 100 grams.
| Apple | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.043 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Flaxseed is high in calories and apple has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and apple has 52 calories.
Does flaxseeds or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.
Does flaxseeds or apple contain more calcium?
Flaxseed is a rich source of calcium and it has 41 times more calcium than apple - flaxseed has 255mg of calcium in 100 grams and apple has 6mg of calcium.
Does flaxseeds or apple contain more iron?
Flaxseed is an abundant source of iron and it has 46 times more iron than apple - flaxseed has 5.7mg of iron in 100 grams and apple has 0.12mg of iron.
Does flaxseeds or apple contain more potassium?
Flaxseed is a rich source of potassium and it has 660% more potassium than apple - flaxseed has 813mg of potassium in 100 grams and apple has 107mg of potassium.