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.
Detailed nutritional comparison of flaxseeds and russet potato 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: 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.


Image of Flaxseeds src
Image of Russet Potato src

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 13:20:67 and for russet potato, 10:89:1 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Russet Potato
Protein 13% 10%
Carbohydrates 20% 89%
Fat 67% 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

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,

Flaxseeds Russet Potato
lutein + zeaxanthin 651 UG 5 UG

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 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 Flaxseeds or Russet Potato .

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)) .

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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.