Raspberries vs. Flaxseeds
Nutrition comparison of Raspberries and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and flaxseeds:
- Both raspberries and flaxseeds are high in dietary fiber.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron, potassium and protein.
- Raspberry has 59% less carbohydrates than flaxseed.
- Raspberry has signficantly less saturated fat than flaxseed.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and raspberry has 90% less calories than flaxseed - raspberry has 52 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, raspberries is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Flaxseeds | |
|---|---|---|
| Protein | 8% | 13% |
| Carbohydrates | 82% | 21% |
| Fat | 10% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 59% less carbohydrates than flaxseed - raspberry has 11.9g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both raspberries and flaxseeds are high in dietary fiber. Flaxseed has 320% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Raspberries and flaxseeds contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 14 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Raspberry has signficantly less saturated fat than flaxseed - raspberry has 0.02g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 42 times more Vitamin C than flaxseed - raspberry has 26.2mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Raspberries and flaxseeds contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Raspberries and flaxseeds contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Raspberries and flaxseeds contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raspberries | Flaxseeds | |
|---|---|---|
| Thiamin | 0.032 MG | 1.644 MG |
| Riboflavin | 0.038 MG | 0.161 MG |
| Niacin | 0.598 MG | 3.08 MG |
| Pantothenic acid | 0.329 MG | 0.985 MG |
| Vitamin B6 | 0.055 MG | 0.473 MG |
| Folate | 21 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 920% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 730% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 438% more potassium than raspberry - raspberry has 151mg of potassium per 100 grams and flaxseed has 813mg 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,
| Raspberries | Flaxseeds | |
|---|---|---|
| beta-carotene | 12 UG | ~ |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than raspberry per 100 grams.
| Raspberries | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 22.813 G |
| Total | 0.126 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than raspberry per 100 grams.
| Raspberries | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.249 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.249 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.
Note: The specific food items compared are: Raspberries (Raspberries, raw) and Flaxseeds (Seeds, flaxseed) .
Raspberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 raspberries or flaxseeds contain more calories in 100 grams?Flaxseed is high in calories and raspberry has 90% less calories than flaxseed - raspberry has 52 calories in 100g and flaxseed has 534 calories.
Does raspberries or flaxseeds have more carbohydrates?
By weight, raspberry has 60% fewer carbohydrates than flaxseed - raspberry has 11.9g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does raspberries or flaxseeds contain more calcium?
Flaxseed is a rich source of calcium and it has 920% more calcium than raspberry - raspberry has 25mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does raspberries or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 730% more iron than raspberry - raspberry has 0.69mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does raspberries or flaxseeds contain more potassium?
Flaxseed is a rich source of potassium and it has 440% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and flaxseed has 813mg of potassium.