Flour vs. Flaxseeds

Nutrition comparison of Flour and Flaxseeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flour versus flaxseeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flour and flaxseeds:

  • Both flaxseeds and flour are high in calories, dietary fiber and protein.
  • Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Flaxseed is an excellent source of calcium, iron and potassium.
  • Flour has signficantly less saturated fat than flaxseed.
Detailed nutritional comparison of flour and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Flaxseeds src

Calories and Carbs

calories

Both flaxseeds and flour are high in calories. Flaxseed has 47% more calories than flour - flaxseed has 534 calories per 100 grams and flour has 364 calories.

For macronutrient ratios, flour is much heavier in carbs, much lighter in fat and similar to flaxseeds for protein. Flour has a macronutrient ratio of 12:86:3 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Flaxseeds
Protein 12% 13%
Carbohydrates 86% 20%
Fat 3% 67%
Alcohol ~ ~

carbohydrates

Flour is high in carbohydrates and flaxseed has 62% less carbohydrates than flour - flaxseed has 28.9g of total carbs per 100 grams and flour has 76.3g of carbohydrates.

dietary fiber

Both flaxseeds and flour are high in dietary fiber. Flaxseed has 911% more dietary fiber than flour - flaxseed has 27.3g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.

sugar

Flaxseeds and flour contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and flour has 0.27g of sugar.

Protein

protein

Both flaxseeds and flour are high in protein. Flaxseed has 77% more protein than flour - flaxseed has 18.3g of protein per 100 grams and flour has 10.3g of protein.

Fat

saturated fat

Flour has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and flour has 0.16g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and flour contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and flour does not contain significant amounts.

Vitamin E

Flaxseeds and flour contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.

Vitamin K

Flaxseeds and flour contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Flour Flaxseeds
Thiamin 0.12 MG 1.644 MG
Riboflavin 0.04 MG 0.161 MG
Niacin 1.25 MG 3.08 MG
Pantothenic acid 0.438 MG 0.985 MG
Vitamin B6 0.044 MG 0.473 MG
Folate 26 UG 87 UG

Minerals

calcium

Flaxseed is an excellent source of calcium and it has 16 times more calcium than flour - flaxseed has 255mg of calcium per 100 grams and flour has 15mg of calcium.

iron

Flaxseed is an excellent source of iron and it has 390% more iron than flour - flaxseed has 5.7mg of iron per 100 grams and flour has 1.2mg of iron.

potassium

Flaxseed is an excellent source of potassium and it has 660% more potassium than flour - flaxseed has 813mg of potassium per 100 grams and flour 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,

Flour Flaxseeds
lutein + zeaxanthin 18 UG 651 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than flour per 100 grams.

Flour Flaxseeds
alpha linoleic acid 0.022 G 22.813 G
Total 0.022 G 22.813 G

omega 6s

Comparing omega-6 fatty acids, flaxseed has more linoleic acid than flour per 100 grams.

Flour Flaxseeds
linoleic acid 0.391 G 5.903 G
other omega 6 ~ 0.007 G
Total 0.391 G 5.91 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flour or Flaxseeds .

Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Flaxseeds (Seeds, flaxseed) .

Flour g

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FAQ

Does flaxseeds or flour contain more calories in 100 grams?
Both flaxseeds and flour are high in calories. Flaxseed has 50% more calories than flour - flaxseed has 534 calories in 100g and flour has 364 calories.

Does flaxseeds or flour have more carbohydrates?
By weight, flour is high in carbohydrates and flaxseed has 60% fewer carbohydrates than flour - flaxseed has 28.9g of carbs for 100g and flour has 76.3g of carbohydrates.

Does flaxseeds or flour contain more calcium?
Flaxseed is a rich source of calcium and it has 16 times more calcium than flour - flaxseed has 255mg of calcium in 100 grams and flour has 15mg of calcium.

Does flaxseeds or flour contain more iron?
Flaxseed is an abundant source of iron and it has 390% more iron than flour - flaxseed has 5.7mg of iron in 100 grams and flour has 1.2mg of iron.

Does flaxseeds or flour contain more potassium?
Flaxseed is a rich source of potassium and it has 660% more potassium than flour - flaxseed has 813mg of potassium in 100 grams and flour has 107mg of potassium.