Flaxseed vs Mixed Nuts
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 610 kcal.
- Flaxseed leads in 23 micronutrients, including Thiamin (B1), Vitamin B6, Calcium.
- Mixed Nuts leads in 17 micronutrients, including Vitamin A, Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Flaxseed | Mixed Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 3.01 g |
| Carbs | 6.31 g | 3.59 g |
| Fat | 6.84 g | 8.95 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.055 µg |
| Thiamin (B1) | 0.099 mg | 0.054 mg |
| Riboflavin (B2) | 0 mg | 0.059 mg |
| Niacin (B3) | 0.69 mg | 0.869 mg |
| Pantothenic Acid (B5) | 0 mg | 0.172 mg |
| Vitamin B6 | 0.072 mg | 0.049 mg |
| Folate | 7.6 µg | 10.9 µg |
| Choline | 0 mg | 9.12 mg |
| Vitamin C | 0 mg | 0.098 mg |
| Vitamin E | 0 mg | 1.14 mg |
| Vitamin K | 0.675 µg | 1.45 µg |
| Minerals | ||
| Calcium | 42.2 mg | 16.9 mg |
| Iron | 1.06 mg | 0.487 mg |
| Magnesium | 68.3 mg | 38.7 mg |
| Phosphorus | 102 mg | 73.4 mg |
| Potassium | 146 mg | 99.5 mg |
| Sodium | 6.73 mg | 1.09 mg |
| Zinc | 0.87 mg | 0.661 mg |
| Copper | 0.246 mg | 0.231 mg |
| Manganese | 0.44 mg | 0.339 mg |
| Selenium | 25 µg | 3.54 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 1.03 g |
| Sugar | 0 g | 0.75 g |
| Starch | 0 g | 0.935 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 1.96 g |
| Monounsaturated Fat | 1.09 g | 5.25 g |
| Saturated Fat | 0.602 g | 1.41 g |
| Trans Fat | 0 g | 0.007 g |
| Omega-3 (ALA) | 3.56 g | 0.013 g |
| Omega-3 (EPA) | 0 g | 0.001 g |
| Omega-6 (Linoleic Acid) | 0 g | 1.93 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.082 g |
| Isoleucine | 0.172 g | 0.124 g |
| Leucine | 0.253 g | 0.235 g |
| Lysine | 0.171 g | 0.121 g |
| Methionine | 0.074 g | 0.049 g |
| Cystine | 0 g | 0.048 g |
| Phenylalanine | 0.206 g | 0.164 g |
| Tyrosine | 0.105 g | 0.108 g |
| Threonine | 0.171 g | 0.106 g |
| Tryptophan | 0.055 g | 0.038 g |
| Valine | 0.209 g | 0.158 g |
| Arginine | 0.406 g | 0.4 g |
| Alanine | 0.198 g | 0.139 g |
| Serine | 0.424 g | 0.37 g |
| Proline | 0.89 g | 0.761 g |
| Glycine | 0.255 g | 0.184 g |
| Aspartic Acid | 0.16 g | 0.141 g |
| Glutamic Acid | 0.209 g | 0.206 g |
Per 100 grams
| Nutrient | Flaxseed | Mixed Nuts |
|---|---|---|
| Calories | 545 kcal | 610 kcal |
| Protein | 18 g | 18.3 g |
| Carbs | 34.4 g | 21.9 g |
| Fat | 37.3 g | 54.6 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.333 µg |
| Thiamin (B1) | 0.537 mg | 0.331 mg |
| Riboflavin (B2) | 0 mg | 0.361 mg |
| Niacin (B3) | 3.76 mg | 5.3 mg |
| Pantothenic Acid (B5) | 0 mg | 1.05 mg |
| Vitamin B6 | 0.393 mg | 0.297 mg |
| Folate | 41.4 µg | 66.3 µg |
| Choline | 0 mg | 55.6 mg |
| Vitamin C | 0 mg | 0.6 mg |
| Vitamin E | 0 mg | 6.98 mg |
| Vitamin K | 3.68 µg | 8.85 µg |
| Minerals | ||
| Calcium | 230 mg | 103 mg |
| Iron | 5.78 mg | 2.97 mg |
| Magnesium | 372 mg | 236 mg |
| Phosphorus | 556 mg | 448 mg |
| Potassium | 793 mg | 606 mg |
| Sodium | 36.7 mg | 6.67 mg |
| Zinc | 4.74 mg | 4.03 mg |
| Copper | 1.34 mg | 1.41 mg |
| Manganese | 2.4 mg | 2.07 mg |
| Selenium | 136 µg | 21.6 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 6.3 g |
| Sugar | 0 g | 4.58 g |
| Starch | 0 g | 5.7 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 12 g |
| Monounsaturated Fat | 5.94 g | 32 g |
| Saturated Fat | 3.28 g | 8.6 g |
| Trans Fat | 0 g | 0.044 g |
| Omega-3 (ALA) | 19.4 g | 0.082 g |
| Omega-3 (EPA) | 0 g | 0.007 g |
| Omega-6 (Linoleic Acid) | 0 g | 11.8 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.498 g |
| Isoleucine | 0.938 g | 0.758 g |
| Leucine | 1.38 g | 1.43 g |
| Lysine | 0.932 g | 0.735 g |
| Methionine | 0.402 g | 0.296 g |
| Cystine | 0 g | 0.29 g |
| Phenylalanine | 1.12 g | 1 g |
| Tyrosine | 0.572 g | 0.657 g |
| Threonine | 0.931 g | 0.648 g |
| Tryptophan | 0.301 g | 0.231 g |
| Valine | 1.14 g | 0.964 g |
| Arginine | 2.21 g | 2.44 g |
| Alanine | 1.08 g | 0.845 g |
| Serine | 2.31 g | 2.26 g |
| Proline | 4.85 g | 4.64 g |
| Glycine | 1.39 g | 1.12 g |
| Aspartic Acid | 0.872 g | 0.862 g |
| Glutamic Acid | 1.14 g | 1.26 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Mixed Nuts, including preparation variants and research-cited compound levels, or compare any two foods.