Flaxseed vs Chestnuts
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Flaxseed has more protein per 100 calories: 3.3 g against 1.68 g.
- Chestnuts is lighter per 100 g: 113 kcal against 545 kcal.
- Flaxseed leads in 29 micronutrients, including Niacin (B3), Vitamin K, Calcium.
- Chestnuts leads in 11 micronutrients, including Vitamin A, Riboflavin (B2), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Flaxseed | Chestnuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 1.68 g |
| Carbs | 6.31 g | 21.8 g |
| Fat | 6.84 g | 0.686 g |
| Vitamins | ||
| Vitamin A | 0 µg | 2.65 µg |
| Thiamin (B1) | 0.099 mg | 0.113 mg |
| Riboflavin (B2) | 0 mg | 0.084 mg |
| Niacin (B3) | 0.69 mg | 0.536 mg |
| Pantothenic Acid (B5) | 0 mg | 0.227 mg |
| Vitamin B6 | 0.072 mg | 0.181 mg |
| Folate | 7.6 µg | 29.7 µg |
| Vitamin C | 0 mg | 17.9 mg |
| Vitamin K | 0.675 µg | 0 µg |
| Minerals | ||
| Calcium | 42.2 mg | 20.3 mg |
| Iron | 1.06 mg | 0.95 mg |
| Magnesium | 68.3 mg | 38.2 mg |
| Phosphorus | 102 mg | 56.2 mg |
| Potassium | 146 mg | 335 mg |
| Sodium | 6.73 mg | 10 mg |
| Zinc | 0.87 mg | 0.368 mg |
| Copper | 0.246 mg | 0.272 mg |
| Manganese | 0.44 mg | 0.744 mg |
| Selenium | 25 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 0.233 g |
| Monounsaturated Fat | 1.09 g | 0.287 g |
| Saturated Fat | 0.602 g | 0.117 g |
| Omega-3 (ALA) | 3.56 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.208 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.047 g |
| Isoleucine | 0.172 g | 0.067 g |
| Leucine | 0.253 g | 0.102 g |
| Lysine | 0.171 g | 0.096 g |
| Methionine | 0.074 g | 0.041 g |
| Cystine | 0 g | 0.048 g |
| Phenylalanine | 0.206 g | 0.072 g |
| Tyrosine | 0.105 g | 0.049 g |
| Threonine | 0.171 g | 0.064 g |
| Tryptophan | 0.055 g | 0.02 g |
| Valine | 0.209 g | 0.092 g |
| Arginine | 0.406 g | 0.145 g |
| Alanine | 0.198 g | 0.101 g |
| Serine | 0.424 g | 0.324 g |
| Proline | 0.89 g | 0.23 g |
| Glycine | 0.255 g | 0.079 g |
| Aspartic Acid | 0.16 g | 0.079 g |
| Glutamic Acid | 0.209 g | 0.079 g |
Per 100 grams
| Nutrient | Flaxseed | Chestnuts |
|---|---|---|
| Calories | 545 kcal | 113 kcal |
| Protein | 18 g | 1.9 g |
| Carbs | 34.4 g | 24.7 g |
| Fat | 37.3 g | 0.777 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3 µg |
| Thiamin (B1) | 0.537 mg | 0.128 mg |
| Riboflavin (B2) | 0 mg | 0.095 mg |
| Niacin (B3) | 3.76 mg | 0.607 mg |
| Pantothenic Acid (B5) | 0 mg | 0.257 mg |
| Vitamin B6 | 0.393 mg | 0.205 mg |
| Folate | 41.4 µg | 33.7 µg |
| Vitamin C | 0 mg | 20.3 mg |
| Vitamin K | 3.68 µg | 0 µg |
| Minerals | ||
| Calcium | 230 mg | 23 mg |
| Iron | 5.78 mg | 1.08 mg |
| Magnesium | 372 mg | 43.3 mg |
| Phosphorus | 556 mg | 63.7 mg |
| Potassium | 793 mg | 380 mg |
| Sodium | 36.7 mg | 11.3 mg |
| Zinc | 4.74 mg | 0.417 mg |
| Copper | 1.34 mg | 0.308 mg |
| Manganese | 2.4 mg | 0.843 mg |
| Selenium | 136 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 0.264 g |
| Monounsaturated Fat | 5.94 g | 0.325 g |
| Saturated Fat | 3.28 g | 0.133 g |
| Omega-3 (ALA) | 19.4 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 0.236 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.053 g |
| Isoleucine | 0.938 g | 0.076 g |
| Leucine | 1.38 g | 0.116 g |
| Lysine | 0.932 g | 0.109 g |
| Methionine | 0.402 g | 0.046 g |
| Cystine | 0 g | 0.054 g |
| Phenylalanine | 1.12 g | 0.082 g |
| Tyrosine | 0.572 g | 0.055 g |
| Threonine | 0.931 g | 0.073 g |
| Tryptophan | 0.301 g | 0.023 g |
| Valine | 1.14 g | 0.104 g |
| Arginine | 2.21 g | 0.164 g |
| Alanine | 1.08 g | 0.114 g |
| Serine | 2.31 g | 0.367 g |
| Proline | 4.85 g | 0.261 g |
| Glycine | 1.39 g | 0.09 g |
| Aspartic Acid | 0.872 g | 0.089 g |
| Glutamic Acid | 1.14 g | 0.089 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Chestnuts, including preparation variants and research-cited compound levels, or compare any two foods.