Orange vs. Flaxseeds
Nutrition comparison of Orange and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and flaxseeds:
- Both flaxseeds and orange are high in calcium and dietary fiber.
- Flaxseed has 4.9 times less sugar than orange.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of iron, potassium and protein.
- Orange has 60% less carbohydrates than flaxseed.
- Orange has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than orange.
- Orange has signficantly less saturated fat than flaxseed.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and orange has 91% less calories than flaxseed - flaxseed has 534 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Orange has a macronutrient ratio of 6:91:4 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Flaxseeds | |
|---|---|---|
| Protein | 6% | 13% |
| Carbohydrates | 91% | 20% |
| Fat | 4% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 60% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in orange comprise of 79% sugar and 21% dietary fiber.
dietary fiber
Both flaxseeds and orange are high in dietary fiber. Flaxseed has 10 times more dietary fiber than orange - flaxseed has 27.3g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Flaxseed has 4.9 times less sugar than orange - flaxseed has 1.6g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 25 times more protein than orange - flaxseed has 18.3g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Orange has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 74 times more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than flaxseed - orange has 11ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and orange contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Flaxseeds and orange contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Orange | Flaxseeds | |
|---|---|---|
| Thiamin | 0.1 MG | 1.644 MG |
| Riboflavin | 0.04 MG | 0.161 MG |
| Niacin | 0.4 MG | 3.08 MG |
| Pantothenic acid | 0.25 MG | 0.985 MG |
| Vitamin B6 | 0.051 MG | 0.473 MG |
| Folate | 17 UG | 87 UG |
Minerals
calcium
Both flaxseeds and orange are high in calcium. Flaxseed has 493% more calcium than orange - flaxseed has 255mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 62 times more iron than orange - flaxseed has 5.7mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 381% more potassium than orange - flaxseed has 813mg of potassium per 100 grams and orange has 169mg 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, orange has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than orange per 100 grams.
| Orange | Flaxseeds | |
|---|---|---|
| beta-carotene | 71 UG | ~ |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | 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 orange per 100 grams.
| Orange | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.031 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.031 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 Orange or Flaxseeds .
Orange g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or orange contain more calories in 100 grams?Flaxseed is high in calories and orange has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and orange has 46 calories.
Does flaxseeds or orange have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and orange has 11.5g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in orange comprise of 80% sugar and 20% dietary fiber.
Does flaxseeds or orange contain more calcium?
Both flaxseeds and orange are high in calcium. Flaxseed has 490% more calcium than orange - flaxseed has 255mg of calcium in 100 grams and orange has 43mg of calcium.
Does flaxseeds or orange contain more iron?
Flaxseed is an abundant source of iron and it has 62 times more iron than orange - flaxseed has 5.7mg of iron in 100 grams and orange has 0.09mg of iron.
Does flaxseeds or orange contain more potassium?
Flaxseed is a rich source of potassium and it has 380% more potassium than orange - flaxseed has 813mg of potassium in 100 grams and orange has 169mg of potassium.