Flaxseed vs Almonds
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Flaxseed leads in 22 micronutrients, including Thiamin (B1), Vitamin B6, Vitamin K.
- Almonds leads in 11 micronutrients, including Riboflavin (B2), Pantothenic Acid (B5), Choline.
Per 100 calories
| Nutrient | Flaxseed | Almonds |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 3.5 g |
| Carbs | 6.31 g | 3.21 g |
| Fat | 6.84 g | 8.94 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.014 mg |
| Riboflavin (B2) | 0 mg | 0.164 mg |
| Niacin (B3) | 0.69 mg | 0.606 mg |
| Pantothenic Acid (B5) | 0 mg | 0.046 mg |
| Vitamin B6 | 0.072 mg | 0.021 mg |
| Folate | 7.6 µg | 6.8 µg |
| Choline | 0 mg | 8.65 mg |
| Vitamin E | 0 mg | 4.14 mg |
| Vitamin K | 0.675 µg | 0 µg |
| Minerals | ||
| Calcium | 42.2 mg | 46.4 mg |
| Iron | 1.06 mg | 0.615 mg |
| Magnesium | 68.3 mg | 45.9 mg |
| Phosphorus | 102 mg | 77.8 mg |
| Potassium | 146 mg | 117 mg |
| Sodium | 6.73 mg | 0.332 mg |
| Zinc | 0.87 mg | 0.529 mg |
| Copper | 0.246 mg | 0.171 mg |
| Manganese | 0.44 mg | 0.389 mg |
| Selenium | 25 µg | 0.506 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 1.78 g |
| Sugar | 0 g | 0.781 g |
| Starch | 0 g | 0.107 g |
| Fructose | 0 g | 0.001 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 2.2 g |
| Monounsaturated Fat | 1.09 g | 5.63 g |
| Saturated Fat | 0.602 g | 0.689 g |
| Trans Fat | 0 g | 0.001 g |
| Omega-3 (ALA) | 3.56 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0 g | 2.19 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.093 g |
| Isoleucine | 0.172 g | 0.119 g |
| Leucine | 0.253 g | 0.243 g |
| Lysine | 0.171 g | 0.096 g |
| Methionine | 0.074 g | 0.029 g |
| Cystine | 0 g | 0.041 g |
| Phenylalanine | 0.206 g | 0.188 g |
| Tyrosine | 0.105 g | 0.081 g |
| Threonine | 0.171 g | 0.106 g |
| Tryptophan | 0.055 g | 0.033 g |
| Valine | 0.209 g | 0.137 g |
| Arginine | 0.406 g | 0.407 g |
| Alanine | 0.198 g | 0.165 g |
| Serine | 0.424 g | 0.444 g |
| Proline | 0.89 g | 0.939 g |
| Glycine | 0.255 g | 0.24 g |
| Aspartic Acid | 0.16 g | 0.16 g |
| Glutamic Acid | 0.209 g | 0.158 g |
Per 100 grams
| Nutrient | Flaxseed | Almonds |
|---|---|---|
| Calories | 545 kcal | 603 kcal |
| Protein | 18 g | 21.1 g |
| Carbs | 34.4 g | 19.4 g |
| Fat | 37.3 g | 53.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.537 mg | 0.084 mg |
| Riboflavin (B2) | 0 mg | 0.99 mg |
| Niacin (B3) | 3.76 mg | 3.65 mg |
| Pantothenic Acid (B5) | 0 mg | 0.275 mg |
| Vitamin B6 | 0.393 mg | 0.127 mg |
| Folate | 41.4 µg | 41 µg |
| Choline | 0 mg | 52.1 mg |
| Vitamin E | 0 mg | 25 mg |
| Vitamin K | 3.68 µg | 0 µg |
| Minerals | ||
| Calcium | 230 mg | 280 mg |
| Iron | 5.78 mg | 3.71 mg |
| Magnesium | 372 mg | 277 mg |
| Phosphorus | 556 mg | 469 mg |
| Potassium | 793 mg | 706 mg |
| Sodium | 36.7 mg | 2 mg |
| Zinc | 4.74 mg | 3.19 mg |
| Copper | 1.34 mg | 1.03 mg |
| Manganese | 2.4 mg | 2.35 mg |
| Selenium | 136 µg | 3.05 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 10.7 g |
| Sugar | 0 g | 4.71 g |
| Starch | 0 g | 0.645 g |
| Fructose | 0 g | 0.005 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 13.3 g |
| Monounsaturated Fat | 5.94 g | 34 g |
| Saturated Fat | 3.28 g | 4.15 g |
| Trans Fat | 0 g | 0.007 g |
| Omega-3 (ALA) | 19.4 g | 0.006 g |
| Omega-6 (Linoleic Acid) | 0 g | 13.2 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.563 g |
| Isoleucine | 0.938 g | 0.718 g |
| Leucine | 1.38 g | 1.47 g |
| Lysine | 0.932 g | 0.581 g |
| Methionine | 0.402 g | 0.172 g |
| Cystine | 0 g | 0.248 g |
| Phenylalanine | 1.12 g | 1.14 g |
| Tyrosine | 0.572 g | 0.488 g |
| Threonine | 0.931 g | 0.636 g |
| Tryptophan | 0.301 g | 0.201 g |
| Valine | 1.14 g | 0.823 g |
| Arginine | 2.21 g | 2.45 g |
| Alanine | 1.08 g | 0.995 g |
| Serine | 2.31 g | 2.68 g |
| Proline | 4.85 g | 5.66 g |
| Glycine | 1.39 g | 1.45 g |
| Aspartic Acid | 0.872 g | 0.964 g |
| Glutamic Acid | 1.14 g | 0.952 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Almonds, including preparation variants and research-cited compound levels, or compare any two foods.