How many calories are in one tablespoon of flaxseeds?

Flaxseeds have 55 calories per tablespoon or 534 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one tablespoon of flaxseeds?

An excellent source of protein, a single tablespoon of Flaxseeds contains 4% of recommended daily values or 1.9 grams of protein. However, the protein in flaxseeds is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in flaxseeds?

Flaxseeds are an excellent source of many nutrients, including dietary fiber, calcium, magnesium, potassium and thiamin. It also contains significant amounts of iron.

Does flaxseeds contain omega 3 fatty acids?

Flaxseeds are a great source of healthy omega-3 fatty acids, containing a total of 2.35 grams for every tablespoon. It contains significant amounts of alpha linoleic acid.

Does flaxseeds contain antioxidants?

Flaxseeds contain a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin.

What's similar to flaxseeds in cooking?

Chia seeds are similar to, or commonly paired with flaxseeds in cooking and recipes.

Vegan Food with Nutrition Similar to Flaxseeds

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Summary
Similar nuts
Similar plants

Flaxseeds source

Similar to Flaxseeds

A very nutrient dense seed, flaxseeds are an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6. One tablespoon of flaxseeds contains about 55 calories.

A couple foods are fairly similar to flaxseeds nutritionally, particularly pecan. In addition, granola, oats and wheat germ are moderately alike.

We compared the key nutrients in flaxseeds (dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Pecan, Granola, Oats, , Wheat Germ, Brazil Nut, Chia Seeds, Hemp Seeds, Cornmeal, Sesame Seeds, Hazelnut, Pine Nut, Walnut, Cashews, Barley, Almonds, Pistachio, Pumpkin Seeds

plants and vegetables: Dijon Mustard, Nutmeg

The details of the top vegan 20 foods most nutritionally similar to flaxseeds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to flaxseeds. Pecan, granola, oats, and wheat germ are all high in dietary fiber, protein, calcium, iron, potassium, thiamin and or Vitamin B6.

Pecan

Similarity: > 95%

Pecan is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron.

For 100 grams of flaxseeds and pecan:

Flaxseeds (10 tbsps)		Pecan (7/8 cup)
27	dietary fiber (G)	9.6
18	protein (G)	9.2
255	calcium (MG)	70
5.7	iron (MG)	2.5
813	potassium (MG)	410
1.6	thiamin (MG)	0.66
0.47	Vitamin B6 (MG)	0.21

However, flaxseeds does contain more niacin, Vitamin B6 and folate than pecan by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	691
1.6	sugar (G)	4
3.7	saturated fat (G)	6.2
0.6	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0.31	Vitamin E (MG)	1.4
0.16	riboflavin (MG)	0.13
3.1	niacin (MG)	1.2
0.99	pantothenic acid (MG)	0.86
0.47	Vitamin B6 (MG)	0.21
87	folate (UG)	22

0.984 | 0.984 | 6.12 Complete Comparison:
Pecan vs. Flaxseeds

Granola

Similarity: > 90%

Granola is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin E and riboflavin than flaxseeds.

For 100 grams of flaxseeds and granola:

Flaxseeds (10 tbsps)		Granola (7/8 cup)
27	dietary fiber (G)	8.9
18	protein (G)	14
255	calcium (MG)	76
5.7	iron (MG)	4
813	potassium (MG)	539
1.6	thiamin (MG)	0.55
0.47	Vitamin B6 (MG)	0.37

However, flaxseeds

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	489
1.6	sugar (G)	20
3.7	saturated fat (G)	4
0	trans fat (G)	0.02
0.6	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.31	Vitamin E (MG)	11
0.16	riboflavin (MG)	0.35
3.1	niacin (MG)	2.7
0.99	pantothenic acid (MG)	0.75
0.47	Vitamin B6 (MG)	0.37
87	folate (UG)	84

0.937 | 0.937 | 7.62 Complete Comparison:
Granola vs. Flaxseeds

Oats

Similarity: > 90%

Oats are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron.

For 100 grams of flaxseeds and oats:

Flaxseeds (10 tbsps)		Oats (5/8 cup)
27	dietary fiber (G)	11
18	protein (G)	17
255	calcium (MG)	54
5.7	iron (MG)	4.7
813	potassium (MG)	429
1.6	thiamin (MG)	0.76
0.47	Vitamin B6 (MG)	0.12

However, flaxseeds does contain more niacin, Vitamin B6 and folate than oats by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	389
1.6	sugar (G)	0
3.7	saturated fat (G)	1.2
0.6	Vitamin C (MG)	0
0.31	Vitamin E (MG)	0
0.16	riboflavin (MG)	0.14
3.1	niacin (MG)	0.96
0.99	pantothenic acid (MG)	1.3
0.47	Vitamin B6 (MG)	0.12
87	folate (UG)	56

0.934 | 0.934 | 6.04 Complete Comparison:
Oats vs. Flaxseeds

Similarity: > 90%

is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin A than flaxseeds.

For 100 grams of flaxseeds and :

Flaxseeds (10 tbsps)		(5/8 cup)
27	dietary fiber (G)	7.3
18	protein (G)	9.4
255	calcium (MG)	7
5.7	iron (MG)	2.7
813	potassium (MG)	287
1.6	thiamin (MG)	0.39
0.47	Vitamin B6 (MG)	0.62

A higher water content, is less nutritionally dense than flaxseeds. Flaxseeds does contain more calcium, pantothenic acid and folate than by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	365
1.6	sugar (G)	0.64
3.7	saturated fat (G)	0.67
0.6	Vitamin C (MG)	0
0	Vitamin A (UG)	11
0.31	Vitamin E (MG)	0.49
0.16	riboflavin (MG)	0.2
3.1	niacin (MG)	3.6
0.99	pantothenic acid (MG)	0.42
0.47	Vitamin B6 (MG)	0.62
87	folate (UG)	19

0.927 | 0.927 | 0 Complete Comparison:
vs. Flaxseeds

Wheat Germ

Similarity: > 90%

Wheat germ is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more riboflavin, niacin, pantothenic acid and folate than flaxseeds.

For 100 grams of flaxseeds and wheat germ:

Flaxseeds (10 tbsps)		Wheat Germ (7/8 cup)
27	dietary fiber (G)	13
18	protein (G)	23
255	calcium (MG)	39
5.7	iron (MG)	6.3
813	potassium (MG)	892
1.6	thiamin (MG)	1.9
0.47	Vitamin B6 (MG)	1.3

However, flaxseeds does contain more calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	360
1.6	sugar (G)	0
3.7	saturated fat (G)	1.7
0.6	Vitamin C (MG)	0
0.31	Vitamin E (MG)	0
0.16	riboflavin (MG)	0.5
3.1	niacin (MG)	6.8
0.99	pantothenic acid (MG)	2.3
0.47	Vitamin B6 (MG)	1.3
87	folate (UG)	281

0.926 | 0.926 | 11.17 Complete Comparison:
Wheat Germ vs. Flaxseeds

Brazil Nut

Similarity: > 90%

Brazil nut is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, brazil nut contains more Vitamin E than flaxseeds.

For 100 grams of flaxseeds and brazil nut:

Flaxseeds (10 tbsps)		Brazil Nut (3/4 cup)
27	dietary fiber (G)	7.5
18	protein (G)	14
255	calcium (MG)	160
5.7	iron (MG)	2.4
813	potassium (MG)	659
1.6	thiamin (MG)	0.62
0.47	Vitamin B6 (MG)	0.1

However, flaxseeds does contain more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate than brazil nut by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	659
1.6	sugar (G)	2.3
3.7	saturated fat (G)	16
0.6	Vitamin C (MG)	0.7
0.31	Vitamin E (MG)	5.7
0.16	riboflavin (MG)	0.04
3.1	niacin (MG)	0.3
0.99	pantothenic acid (MG)	0.18
0.47	Vitamin B6 (MG)	0.1
87	folate (UG)	22

0.923 | 0.923 | 7.9 Complete Comparison:
Brazil Nut vs. Flaxseeds

Chia Seeds

Similarity: > 90%

Chia seeds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat and niacin than flaxseeds.

For 100 grams of flaxseeds and chia seeds:

Flaxseeds (10 tbsps)		Chia Seeds (3.5 ounces)
27	dietary fiber (G)	34
18	protein (G)	17
255	calcium (MG)	631
5.7	iron (MG)	7.7
813	potassium (MG)	407
1.6	thiamin (MG)	0.62
0.47	Vitamin B6 (MG)	0

However, flaxseeds does contain more pantothenic acid, Vitamin B6 and folate than chia seeds by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	486
1.6	sugar (G)	0
3.7	saturated fat (G)	3.3
0	trans fat (G)	0.14
0.6	Vitamin C (MG)	1.6
0.31	Vitamin E (MG)	0.5
0.16	riboflavin (MG)	0.17
3.1	niacin (MG)	8.8
0.99	pantothenic acid (MG)	0
0.47	Vitamin B6 (MG)	0
87	folate (UG)	49

0.911 | 0.911 | 9.56 Complete Comparison:
Chia Seeds vs. Flaxseeds

Hemp Seeds

Similarity: > 90%

Hemp seeds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, hemp seeds contains more riboflavin and niacin than flaxseeds.

For 100 grams of flaxseeds and hemp seeds:

Flaxseeds (10 tbsps)		Hemp Seeds (10 tbsps)
27	dietary fiber (G)	4
18	protein (G)	32
255	calcium (MG)	70
5.7	iron (MG)	8
813	potassium (MG)	1200
1.6	thiamin (MG)	1.3
0.47	Vitamin B6 (MG)	0.6

However, flaxseeds does contain more pantothenic acid than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	553
1.6	sugar (G)	1.5
3.7	saturated fat (G)	4.6
0.6	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
0.31	Vitamin E (MG)	0.8
0.16	riboflavin (MG)	0.29
3.1	niacin (MG)	9.2
0.99	pantothenic acid (MG)	0
0.47	Vitamin B6 (MG)	0.6
87	folate (UG)	110

0.899 | 0.899 | 9.61 Complete Comparison:
Hemp Seeds vs. Flaxseeds

Cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium.

For 100 grams of flaxseeds and cornmeal:

Flaxseeds (10 tbsps)		Cornmeal (7/8 cup)
27	dietary fiber (G)	9.4
18	protein (G)	9.9
255	calcium (MG)	6
5.7	iron (MG)	3
813	potassium (MG)	322
1.6	thiamin (MG)	0.3
0.47	Vitamin B6 (MG)	0.59

A higher water content, cornmeal is less nutritionally dense than flaxseeds. Flaxseeds does contain more calcium, thiamin and folate than cornmeal by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	384
1.6	sugar (G)	1.6
3.7	saturated fat (G)	1
0.6	Vitamin C (MG)	0
0.31	Vitamin E (MG)	0.37
0.16	riboflavin (MG)	0.09
3.1	niacin (MG)	2.5
0.99	pantothenic acid (MG)	0.6
0.47	Vitamin B6 (MG)	0.59
87	folate (UG)	34

0.898 | 0.898 | 4.2 Complete Comparison:
Cornmeal vs. Flaxseeds

Sesame Seeds

Similarity: 89%

Sesame seeds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, sesame seeds contains more riboflavin and niacin than flaxseeds.

For 100 grams of flaxseeds and sesame seeds:

Flaxseeds (10 tbsps)		Sesame Seeds (3.5 ounces)
27	dietary fiber (G)	14
18	protein (G)	17
255	calcium (MG)	989
5.7	iron (MG)	15
813	potassium (MG)	475
1.6	thiamin (MG)	0.8
0.47	Vitamin B6 (MG)	0.8

However, flaxseeds does contain more pantothenic acid than sesame seeds by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	565
1.6	sugar (G)	0
3.7	saturated fat (G)	6.7
0.6	Vitamin C (MG)	0
0.31	Vitamin E (MG)	0
0.16	riboflavin (MG)	0.25
3.1	niacin (MG)	4.6
0.99	pantothenic acid (MG)	0.05
0.47	Vitamin B6 (MG)	0.8
87	folate (UG)	98

0.894 | 0.894 | 10.64 Complete Comparison:
Sesame Seeds vs. Flaxseeds

Hazelnut

Similarity: 89%

Hazelnut is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C and Vitamin E than flaxseeds.

For 100 grams of flaxseeds and hazelnut:

Flaxseeds (10 tbsps)		Hazelnut (3.5 ounces)
27	dietary fiber (G)	9.4
18	protein (G)	15
255	calcium (MG)	123
5.7	iron (MG)	4.4
813	potassium (MG)	755
1.6	thiamin (MG)	0.34
0.47	Vitamin B6 (MG)	0.62

However, flaxseeds does contain more thiamin and niacin than hazelnut by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	646
1.6	sugar (G)	4.9
3.7	saturated fat (G)	4.5
0.6	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.31	Vitamin E (MG)	15
0.16	riboflavin (MG)	0.12
3.1	niacin (MG)	2.1
0.99	pantothenic acid (MG)	0.92
0.47	Vitamin B6 (MG)	0.62
87	folate (UG)	88

0.889 | 0.889 | 7.63 Complete Comparison:
Hazelnut vs. Flaxseeds

Pine Nut

Similarity: 88%

Pine nut is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin E and niacin than flaxseeds.

For 100 grams of flaxseeds and pine nut:

Flaxseeds (10 tbsps)		Pine Nut (3/4 cup)
27	dietary fiber (G)	3.7
18	protein (G)	14
255	calcium (MG)	16
5.7	iron (MG)	5.5
813	potassium (MG)	597
1.6	thiamin (MG)	0.36
0.47	Vitamin B6 (MG)	0.09

However, flaxseeds does contain more calcium, pantothenic acid, Vitamin B6 and folate than pine nut by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	673
1.6	sugar (G)	3.6
3.7	saturated fat (G)	4.9
0.6	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0.31	Vitamin E (MG)	9.3
0.16	riboflavin (MG)	0.23
3.1	niacin (MG)	4.4
0.99	pantothenic acid (MG)	0.31
0.47	Vitamin B6 (MG)	0.09
87	folate (UG)	34

0.879 | 0.879 | 8.15 Complete Comparison:
Pine Nut vs. Flaxseeds

Walnut

Similarity: 87%

Walnut is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron.

For 100 grams of flaxseeds and walnut:

Flaxseeds (10 tbsps)		Walnut (7/8 cup)
27	dietary fiber (G)	6.7
18	protein (G)	15
255	calcium (MG)	98
5.7	iron (MG)	2.9
813	potassium (MG)	441
1.6	thiamin (MG)	0.34
0.47	Vitamin B6 (MG)	0.54

However, flaxseeds does contain more thiamin, niacin and pantothenic acid than walnut by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	654
1.6	sugar (G)	2.6
3.7	saturated fat (G)	6.1
0.6	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.31	Vitamin E (MG)	0.7
0.16	riboflavin (MG)	0.15
3.1	niacin (MG)	1.1
0.99	pantothenic acid (MG)	0.57
0.47	Vitamin B6 (MG)	0.54
87	folate (UG)	98

0.873 | 0.873 | 6.28 Complete Comparison:
Walnut vs. Flaxseeds

Cashews

Similarity: 87%

Cashews are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium.

For 100 grams of flaxseeds and cashews:

Flaxseeds (10 tbsps)		Cashews (3.5 ounces)
27	dietary fiber (G)	3.3
18	protein (G)	18
255	calcium (MG)	37
5.7	iron (MG)	6.7
813	potassium (MG)	660
1.6	thiamin (MG)	0.42
0.47	Vitamin B6 (MG)	0.42

However, flaxseeds does contain more calcium, riboflavin, niacin and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	553
1.6	sugar (G)	5.9
3.7	saturated fat (G)	7.8
0.6	Vitamin C (MG)	0.5
0.31	Vitamin E (MG)	0.9
0.16	riboflavin (MG)	0.06
3.1	niacin (MG)	1.1
0.99	pantothenic acid (MG)	0.86
0.47	Vitamin B6 (MG)	0.42
87	folate (UG)	25

0.869 | 0.869 | 7.58 Complete Comparison:
Cashews vs. Flaxseeds

Barley

Similarity: 87%

Barley is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Also, barley contains more niacin than flaxseeds.

For 100 grams of flaxseeds and barley:

Flaxseeds (10 tbsps)		Barley (1/2 cup)
27	dietary fiber (G)	16
18	protein (G)	9.9
255	calcium (MG)	29
5.7	iron (MG)	2.5
813	potassium (MG)	280
1.6	thiamin (MG)	0.19
0.47	Vitamin B6 (MG)	0.26

However, flaxseeds does contain more calcium, thiamin, pantothenic acid and Vitamin B6 than barley by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	352
1.6	sugar (G)	0.8
3.7	saturated fat (G)	0.24
0.6	Vitamin C (MG)	0
0	Vitamin A (UG)	1
0.31	Vitamin E (MG)	0.02
0.16	riboflavin (MG)	0.11
3.1	niacin (MG)	4.6
0.99	pantothenic acid (MG)	0.28
0.47	Vitamin B6 (MG)	0.26
87	folate (UG)	23

0.868 | 0.868 | 4.82 Complete Comparison:
Barley vs. Flaxseeds

Almonds

Similarity: 86%

Almonds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, almonds contains more Vitamin E and riboflavin than flaxseeds.

For 100 grams of flaxseeds and almonds:

Flaxseeds (10 tbsps)		Almonds (3/4 cup)
27	dietary fiber (G)	13
18	protein (G)	21
255	calcium (MG)	269
5.7	iron (MG)	3.7
813	potassium (MG)	733
1.6	thiamin (MG)	0.21
0.47	Vitamin B6 (MG)	0.14

However, flaxseeds does contain more thiamin, pantothenic acid, Vitamin B6 and folate than almonds by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	579
1.6	sugar (G)	4.4
3.7	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.6	Vitamin C (MG)	0
0.31	Vitamin E (MG)	26
0.16	riboflavin (MG)	1.1
3.1	niacin (MG)	3.6
0.99	pantothenic acid (MG)	0.47
0.47	Vitamin B6 (MG)	0.14
87	folate (UG)	44

0.856 | 0.856 | 8.65 Complete Comparison:
Almonds vs. Flaxseeds

Pistachio

Similarity: 85%

Pistachio is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than flaxseeds.

For 100 grams of flaxseeds and pistachio:

Flaxseeds (10 tbsps)		Pistachio (7/8 cup)
27	dietary fiber (G)	10
18	protein (G)	21
255	calcium (MG)	107
5.7	iron (MG)	4
813	potassium (MG)	1007
1.6	thiamin (MG)	0.7
0.47	Vitamin B6 (MG)	1.1

However, flaxseeds does contain more niacin, pantothenic acid and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	572
1.6	sugar (G)	7.7
3.7	saturated fat (G)	5.6
0.6	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.31	Vitamin E (MG)	2.2
0.16	riboflavin (MG)	0.23
3.1	niacin (MG)	1.4
0.99	pantothenic acid (MG)	0.51
0.47	Vitamin B6 (MG)	1.1
87	folate (UG)	51

0.853 | 0.853 | 7.29 Complete Comparison:
Pistachio vs. Flaxseeds

Pumpkin Seeds

Similarity: 84%

Pumpkin seeds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron.

For 100 grams of flaxseeds and pumpkin seeds:

Flaxseeds (10 tbsps)		Pumpkin Seeds (1.5 cup)
27	dietary fiber (G)	18
18	protein (G)	19
255	calcium (MG)	55
5.7	iron (MG)	3.3
813	potassium (MG)	919
1.6	thiamin (MG)	0.03
0.47	Vitamin B6 (MG)	0.04

However, flaxseeds does contain more thiamin, riboflavin, niacin and pantothenic acid than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	446
1.6	sugar (G)	0
3.7	saturated fat (G)	3.7
0.6	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
0.31	Vitamin E (MG)	0
0.16	riboflavin (MG)	0.05
3.1	niacin (MG)	0.29
0.99	pantothenic acid (MG)	0.06
0.47	Vitamin B6 (MG)	0.04
87	folate (UG)	9

0.84 | 0.84 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Flaxseeds

plants and vegetables

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, riboflavin and niacin than flaxseeds.

For 100 grams of flaxseeds and dijon mustard:

Flaxseeds (10 tbsps)		Dijon Mustard (50 tsps)
27	dietary fiber (G)	12
18	protein (G)	26
255	calcium (MG)	266
5.7	iron (MG)	9.2
813	potassium (MG)	738
1.6	thiamin (MG)	0.81
0.47	Vitamin B6 (MG)	0.4

However, flaxseeds does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	508
1.6	sugar (G)	6.8
3.7	saturated fat (G)	2
0.6	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.31	Vitamin E (MG)	5.1
0.16	riboflavin (MG)	0.26
3.1	niacin (MG)	4.7
0.99	pantothenic acid (MG)	0.81
0.47	Vitamin B6 (MG)	0.4
87	folate (UG)	162

0.913 | 0.913 | 10.48 Complete Comparison:
Dijon Mustard vs. Flaxseeds

Nutmeg

Similarity: > 90%

Nutmeg is high in many of the same nutrients as flaxseeds, including dietary fiber, calcium, iron and potassium. Also, nutmeg contains more Vitamin C than flaxseeds.

For 100 grams of flaxseeds and nutmeg:

Flaxseeds (10 tbsps)		Nutmeg (45 tsps)
27	dietary fiber (G)	21
18	protein (G)	5.8
255	calcium (MG)	184
5.7	iron (MG)	3
813	potassium (MG)	350
1.6	thiamin (MG)	0.35
0.47	Vitamin B6 (MG)	0.16

However, flaxseeds does contain more protein, thiamin, riboflavin, niacin and pantothenic acid than nutmeg by weight.

Here is a comparison of the rest of nutrients:

534	calories (KCAL)	525
1.6	sugar (G)	3
3.7	saturated fat (G)	26
0.6	Vitamin C (MG)	3
0	Vitamin A (UG)	5
0.31	Vitamin E (MG)	0
0.16	riboflavin (MG)	0.06
3.1	niacin (MG)	1.3
0.99	pantothenic acid (MG)	0
0.47	Vitamin B6 (MG)	0.16
87	folate (UG)	76

0.909 | 0.909 | 5.49 Complete Comparison:
Nutmeg vs. Flaxseeds

Other Nutritional Substitutes

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