Flaxseeds vs. Broccoli
Nutrition comparison of Flaxseeds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and broccoli:
- Both flaxseeds and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has signficantly less carbohydrates than flaxseed.
- Broccoli has signficantly less saturated fat than flaxseed.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Flaxseed has more thiamin, niacin and Vitamin B6.
- Flaxseed is an excellent source of iron and protein.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and broccoli has 94% less calories than flaxseed - flaxseed has 534 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, flaxseeds is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Broccoli | |
|---|---|---|
| Protein | 13% | 28% |
| Carbohydrates | 21% | 65% |
| Fat | 66% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both flaxseeds and broccoli are high in dietary fiber. Flaxseed has 950% more dietary fiber than broccoli - flaxseed has 27.3g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Flaxseeds and broccoli contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 549% more protein than broccoli - flaxseed has 18.3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Broccoli has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 147 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than flaxseed - broccoli has 31ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and broccoli contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 22 times more Vitamin K than flaxseed - flaxseed has 4.3ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin and Vitamin B6. Both flaxseeds and broccoli contain significant amounts of riboflavin, pantothenic acid and folate.
| Flaxseeds | Broccoli | |
|---|---|---|
| Thiamin | 1.644 MG | 0.071 MG |
| Riboflavin | 0.161 MG | 0.117 MG |
| Niacin | 3.08 MG | 0.639 MG |
| Pantothenic acid | 0.985 MG | 0.573 MG |
| Vitamin B6 | 0.473 MG | 0.175 MG |
| Folate | 87 UG | 63 UG |
Minerals
calcium
Both flaxseeds and broccoli are high in calcium. Flaxseed has 443% more calcium than broccoli - flaxseed has 255mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 685% more iron than broccoli - flaxseed has 5.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both flaxseeds and broccoli are high in potassium. Flaxseed has 157% more potassium than broccoli - flaxseed has 813mg of potassium per 100 grams and broccoli has 316mg 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,
| Flaxseeds | Broccoli | |
|---|---|---|
| lutein + zeaxanthin | 651 UG | 1403 UG |
| beta-carotene | ~ | 361 UG |
| alpha-carotene | ~ | 25 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Flaxseeds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.0215 G |
| Total | 22.813 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than broccoli per 100 grams.
| Flaxseeds | Broccoli | |
|---|---|---|
| other omega 6 | 0.052 G | 0.006 G |
| linoleic acid | 5.903 G | 0.049 G |
| Total | 5.955 G | 0.055 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.
Flaxseeds g
()
|
Daily Values (%) |
Broccoli 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 % |
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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 % |
|
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 broccoli contain more calories in 100 grams?Flaxseed is high in calories and broccoli has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and broccoli has 34 calories.
Does flaxseeds or broccoli have more carbohydrates?
By weight, broccoli has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does flaxseeds or broccoli contain more calcium?
Both flaxseeds and broccoli are high in calcium. Flaxseed has 440% more calcium than broccoli - flaxseed has 255mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does flaxseeds or broccoli contain more iron?
Flaxseed is an abundant source of iron and it has 690% more iron than broccoli - flaxseed has 5.7mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does flaxseeds or broccoli contain more potassium?
Both flaxseeds and broccoli are high in potassium. Flaxseed has 160% more potassium than broccoli - flaxseed has 813mg of potassium in 100 grams and broccoli has 316mg of potassium.