Flaxseeds vs. Russet Potato
Nutrition comparison of Flaxseeds and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and russet potato:
- Both flaxseeds and russet potato are high in potassium.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron and protein.
- Russet potato has signficantly less saturated fat than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and russet potato has 85% less calories than flaxseed - flaxseed has 534 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to russet potato for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Russet Potato | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 21% | 89% |
| Fat | 66% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Russet potato has 37% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in russet potato comprise of 89% starch, 7% dietary fiber and 3% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has 20 times more dietary fiber than russet potato - flaxseed has 27.3g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Flaxseeds and russet potato contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 755% more protein than russet potato - flaxseed has 18.3g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Russet potato has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Russet potato has 850% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and flaxseeds contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and russet potato contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Flaxseeds and russet potato contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both flaxseeds and russet potato contain significant amounts of Vitamin B6.
| Flaxseeds | Russet Potato | |
|---|---|---|
| Thiamin | 1.644 MG | 0.082 MG |
| Riboflavin | 0.161 MG | 0.033 MG |
| Niacin | 3.08 MG | 1.035 MG |
| Pantothenic acid | 0.985 MG | 0.301 MG |
| Vitamin B6 | 0.473 MG | 0.345 MG |
| Folate | 87 UG | 14 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 18 times more calcium than russet potato - flaxseed has 255mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 566% more iron than russet potato - flaxseed has 5.7mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both flaxseeds and russet potato are high in potassium. Flaxseed has 95% more potassium than russet potato - flaxseed has 813mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Flaxseeds | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.01 G |
| Total | 22.813 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than russet potato per 100 grams.
| Flaxseeds | Russet Potato | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.032 G |
| Total | 5.91 G | 0.032 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: Flaxseeds (Seeds, flaxseed) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Flaxseeds g
()
|
Daily Values (%) |
Russet Potato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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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 % |
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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 % |
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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 russet potato contain more calories in 100 grams?Flaxseed is high in calories and russet potato has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and russet potato has 79 calories.
Does flaxseeds or russet potato have more carbohydrates?
By weight, russet potato has 40% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and russet potato has 18.1g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in russet potato comprise of 90% starch, 10% dietary fiber and 0% sugar.
Does flaxseeds or russet potato contain more calcium?
Flaxseed is a rich source of calcium and it has 18 times more calcium than russet potato - flaxseed has 255mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does flaxseeds or russet potato contain more iron?
Flaxseed is an abundant source of iron and it has 570% more iron than russet potato - flaxseed has 5.7mg of iron in 100 grams and russet potato has 0.86mg of iron.
Does flaxseeds or russet potato contain more potassium?
Both flaxseeds and russet potato are high in potassium. Flaxseed has 100% more potassium than russet potato - flaxseed has 813mg of potassium in 100 grams and russet potato has 417mg of potassium.