Flaxseed vs Almond Butter
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Flaxseed is lighter per 100 g: 545 kcal against 614 kcal.
- Flaxseed leads in 23 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin B6.
- Almond Butter leads in 10 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Flaxseed | Almond Butter |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 3.42 g |
| Carbs | 6.31 g | 3.06 g |
| Fat | 6.84 g | 9.04 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.007 mg |
| Riboflavin (B2) | 0 mg | 0.153 mg |
| Niacin (B3) | 0.69 mg | 0.515 mg |
| Pantothenic Acid (B5) | 0 mg | 0.052 mg |
| Vitamin B6 | 0.072 mg | 0.017 mg |
| Folate | 7.6 µg | 8.63 µg |
| Choline | 0 mg | 8.49 mg |
| Vitamin E | 0 mg | 3.94 mg |
| Vitamin K | 0.675 µg | 0 µg |
| Minerals | ||
| Calcium | 42.2 mg | 56.5 mg |
| Iron | 1.06 mg | 0.568 mg |
| Magnesium | 68.3 mg | 45.4 mg |
| Phosphorus | 102 mg | 82.7 mg |
| Potassium | 146 mg | 122 mg |
| Sodium | 6.73 mg | 1.14 mg |
| Zinc | 0.87 mg | 0.536 mg |
| Copper | 0.246 mg | 0.152 mg |
| Manganese | 0.44 mg | 0.347 mg |
| Selenium | 25 µg | 0.391 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 1.68 g |
| Sugar | 0 g | 0.721 g |
| Starch | 0 g | 0.013 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 2.21 g |
| Monounsaturated Fat | 1.09 g | 5.28 g |
| Saturated Fat | 0.602 g | 0.676 g |
| Omega-3 (ALA) | 3.56 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 2.21 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.09 g |
| Isoleucine | 0.172 g | 0.132 g |
| Leucine | 0.253 g | 0.241 g |
| Lysine | 0.171 g | 0.1 g |
| Methionine | 0.074 g | 0.02 g |
| Cystine | 0 g | 0.039 g |
| Phenylalanine | 0.206 g | 0.187 g |
| Tyrosine | 0.105 g | 0.097 g |
| Threonine | 0.171 g | 0.09 g |
| Tryptophan | 0.055 g | 0.026 g |
| Valine | 0.209 g | 0.153 g |
| Arginine | 0.406 g | 0.388 g |
| Alanine | 0.198 g | 0.161 g |
| Serine | 0.424 g | 0.391 g |
| Proline | 0.89 g | 0.963 g |
| Glycine | 0.255 g | 0.239 g |
| Aspartic Acid | 0.16 g | 0.149 g |
| Glutamic Acid | 0.209 g | 0.151 g |
Per 100 grams
| Nutrient | Flaxseed | Almond Butter |
|---|---|---|
| Calories | 545 kcal | 614 kcal |
| Protein | 18 g | 21 g |
| Carbs | 34.4 g | 18.8 g |
| Fat | 37.3 g | 55.5 g |
| Vitamins | ||
| Thiamin (B1) | 0.537 mg | 0.041 mg |
| Riboflavin (B2) | 0 mg | 0.939 mg |
| Niacin (B3) | 3.76 mg | 3.16 mg |
| Pantothenic Acid (B5) | 0 mg | 0.318 mg |
| Vitamin B6 | 0.393 mg | 0.103 mg |
| Folate | 41.4 µg | 53 µg |
| Choline | 0 mg | 52.1 mg |
| Vitamin E | 0 mg | 24.2 mg |
| Vitamin K | 3.68 µg | 0 µg |
| Minerals | ||
| Calcium | 230 mg | 347 mg |
| Iron | 5.78 mg | 3.49 mg |
| Magnesium | 372 mg | 279 mg |
| Phosphorus | 556 mg | 508 mg |
| Potassium | 793 mg | 748 mg |
| Sodium | 36.7 mg | 7 mg |
| Zinc | 4.74 mg | 3.29 mg |
| Copper | 1.34 mg | 0.934 mg |
| Manganese | 2.4 mg | 2.13 mg |
| Selenium | 136 µg | 2.4 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 10.3 g |
| Sugar | 0 g | 4.43 g |
| Starch | 0 g | 0.08 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 13.6 g |
| Monounsaturated Fat | 5.94 g | 32.4 g |
| Saturated Fat | 3.28 g | 4.15 g |
| Omega-3 (ALA) | 19.4 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 13.6 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.55 g |
| Isoleucine | 0.938 g | 0.813 g |
| Leucine | 1.38 g | 1.48 g |
| Lysine | 0.932 g | 0.612 g |
| Methionine | 0.402 g | 0.122 g |
| Cystine | 0 g | 0.242 g |
| Phenylalanine | 1.12 g | 1.15 g |
| Tyrosine | 0.572 g | 0.595 g |
| Threonine | 0.931 g | 0.555 g |
| Tryptophan | 0.301 g | 0.159 g |
| Valine | 1.14 g | 0.937 g |
| Arginine | 2.21 g | 2.38 g |
| Alanine | 1.08 g | 0.99 g |
| Serine | 2.31 g | 2.4 g |
| Proline | 4.85 g | 5.91 g |
| Glycine | 1.39 g | 1.47 g |
| Aspartic Acid | 0.872 g | 0.915 g |
| Glutamic Acid | 1.14 g | 0.926 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Almond Butter, including preparation variants and research-cited compound levels, or compare any two foods.