Grapes vs. Flaxseeds
Nutrition comparison of Grapes and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and flaxseeds:
- Flaxseed has 8.9 times less sugar than grape.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Grape has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than grape.
- Grape has signficantly less saturated fat than flaxseed.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and grape has 87% less calories than flaxseed - flaxseed has 534 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Grapes has a macronutrient ratio of 4:95:2 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Flaxseeds | |
|---|---|---|
| Protein | 4% | 13% |
| Carbohydrates | 95% | 21% |
| Fat | 2% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Grape has 37% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 29 times more dietary fiber than grape - flaxseed has 27.3g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Flaxseed has 8.9 times less sugar than grape - flaxseed has 1.6g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 24 times more protein than grape - flaxseed has 18.3g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Grape has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has 433% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Grapes and flaxseeds contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and grapes contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Flaxseeds and grapes contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Grapes | Flaxseeds | |
|---|---|---|
| Thiamin | 0.069 MG | 1.644 MG |
| Riboflavin | 0.07 MG | 0.161 MG |
| Niacin | 0.188 MG | 3.08 MG |
| Pantothenic acid | 0.05 MG | 0.985 MG |
| Vitamin B6 | 0.086 MG | 0.473 MG |
| Folate | 2 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 24 times more calcium than grape - flaxseed has 255mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 14 times more iron than grape - flaxseed has 5.7mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 326% more potassium than grape - flaxseed has 813mg of potassium per 100 grams and grape has 191mg 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, grape has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than grape per 100 grams.
| Grapes | Flaxseeds | |
|---|---|---|
| beta-carotene | 39 UG | ~ |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 22.813 G |
| Total | 0.011 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than grape per 100 grams.
| Grapes | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.037 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.037 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.
Grapes g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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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 % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 grapes contain more calories in 100 grams?Flaxseed is high in calories and grape has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and grape has 69 calories.
Does flaxseeds or grapes have more carbohydrates?
By weight, grape has 40% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and grape has 18.1g of carbohydrates.
Does flaxseeds or grapes contain more calcium?
Flaxseed is a rich source of calcium and it has 24 times more calcium than grape - flaxseed has 255mg of calcium in 100 grams and grape has 10mg of calcium.
Does flaxseeds or grapes contain more iron?
Flaxseed is an abundant source of iron and it has 14 times more iron than grape - flaxseed has 5.7mg of iron in 100 grams and grape has 0.36mg of iron.
Does flaxseeds or grapes contain more potassium?
Flaxseed is a rich source of potassium and it has 330% more potassium than grape - flaxseed has 813mg of potassium in 100 grams and grape has 191mg of potassium.