Flaxseed vs Pecans
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 1.31 g.
- Flaxseed is lighter per 100 g: 545 kcal against 713 kcal.
- Flaxseed leads in 34 micronutrients, including Thiamin (B1), Niacin (B3), Vitamin B6.
- Pecans leads in 13 micronutrients, including Vitamin A, Riboflavin (B2), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Flaxseed | Pecans |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 1.31 g |
| Carbs | 6.31 g | 1.87 g |
| Fat | 6.84 g | 10.5 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.842 µg |
| Thiamin (B1) | 0.099 mg | 0.065 mg |
| Riboflavin (B2) | 0 mg | 0.015 mg |
| Niacin (B3) | 0.69 mg | 0.166 mg |
| Pantothenic Acid (B5) | 0 mg | 0.101 mg |
| Vitamin B6 | 0.072 mg | 0.026 mg |
| Folate | 7.6 µg | 2.18 µg |
| Vitamin C | 0 mg | 0.098 mg |
| Vitamin E | 0 mg | 0.269 mg |
| Vitamin K | 0.675 µg | 0 µg |
| Minerals | ||
| Calcium | 42.2 mg | 9.75 mg |
| Iron | 1.06 mg | 0.37 mg |
| Magnesium | 68.3 mg | 17.8 mg |
| Phosphorus | 102 mg | 39 mg |
| Potassium | 146 mg | 57.3 mg |
| Sodium | 6.73 mg | 0.14 mg |
| Zinc | 0.87 mg | 0.669 mg |
| Copper | 0.246 mg | 0.166 mg |
| Manganese | 0.44 mg | 0.535 mg |
| Selenium | 25 µg | 0.702 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 1.33 g |
| Sugar | 0 g | 0.564 g |
| Starch | 0 g | 0.036 g |
| Fructose | 0 g | 0.006 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 3.1 g |
| Monounsaturated Fat | 1.09 g | 5.96 g |
| Saturated Fat | 0.602 g | 0.949 g |
| Omega-3 (ALA) | 3.56 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 2.96 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.037 g |
| Isoleucine | 0.172 g | 0.048 g |
| Leucine | 0.253 g | 0.085 g |
| Lysine | 0.171 g | 0.041 g |
| Methionine | 0.074 g | 0.026 g |
| Cystine | 0 g | 0.022 g |
| Phenylalanine | 0.206 g | 0.061 g |
| Tyrosine | 0.105 g | 0.031 g |
| Threonine | 0.171 g | 0.044 g |
| Tryptophan | 0.055 g | 0.013 g |
| Valine | 0.209 g | 0.059 g |
| Arginine | 0.406 g | 0.168 g |
| Alanine | 0.198 g | 0.057 g |
| Serine | 0.424 g | 0.133 g |
| Proline | 0.89 g | 0.262 g |
| Glycine | 0.255 g | 0.065 g |
| Aspartic Acid | 0.16 g | 0.052 g |
| Glutamic Acid | 0.209 g | 0.068 g |
Per 100 grams
| Nutrient | Flaxseed | Pecans |
|---|---|---|
| Calories | 545 kcal | 713 kcal |
| Protein | 18 g | 9.35 g |
| Carbs | 34.4 g | 13.3 g |
| Fat | 37.3 g | 74.8 g |
| Vitamins | ||
| Vitamin A | 0 µg | 6 µg |
| Thiamin (B1) | 0.537 mg | 0.462 mg |
| Riboflavin (B2) | 0 mg | 0.109 mg |
| Niacin (B3) | 3.76 mg | 1.19 mg |
| Pantothenic Acid (B5) | 0 mg | 0.72 mg |
| Vitamin B6 | 0.393 mg | 0.187 mg |
| Folate | 41.4 µg | 15.5 µg |
| Vitamin C | 0 mg | 0.7 mg |
| Vitamin E | 0 mg | 1.92 mg |
| Vitamin K | 3.68 µg | 0 µg |
| Minerals | ||
| Calcium | 230 mg | 69.5 mg |
| Iron | 5.78 mg | 2.64 mg |
| Magnesium | 372 mg | 127 mg |
| Phosphorus | 556 mg | 278 mg |
| Potassium | 793 mg | 408 mg |
| Sodium | 36.7 mg | 1 mg |
| Zinc | 4.74 mg | 4.77 mg |
| Copper | 1.34 mg | 1.19 mg |
| Manganese | 2.4 mg | 3.82 mg |
| Selenium | 136 µg | 5 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 9.45 g |
| Sugar | 0 g | 4.02 g |
| Starch | 0 g | 0.26 g |
| Fructose | 0 g | 0.04 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 22.1 g |
| Monounsaturated Fat | 5.94 g | 42.5 g |
| Saturated Fat | 3.28 g | 6.76 g |
| Omega-3 (ALA) | 19.4 g | 0 g |
| Omega-6 (Linoleic Acid) | 0 g | 21.1 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.267 g |
| Isoleucine | 0.938 g | 0.343 g |
| Leucine | 1.38 g | 0.609 g |
| Lysine | 0.932 g | 0.293 g |
| Methionine | 0.402 g | 0.186 g |
| Cystine | 0 g | 0.156 g |
| Phenylalanine | 1.12 g | 0.435 g |
| Tyrosine | 0.572 g | 0.22 g |
| Threonine | 0.931 g | 0.312 g |
| Tryptophan | 0.301 g | 0.095 g |
| Valine | 1.14 g | 0.42 g |
| Arginine | 2.21 g | 1.2 g |
| Alanine | 1.08 g | 0.404 g |
| Serine | 2.31 g | 0.948 g |
| Proline | 4.85 g | 1.87 g |
| Glycine | 1.39 g | 0.462 g |
| Aspartic Acid | 0.872 g | 0.37 g |
| Glutamic Acid | 1.14 g | 0.484 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Pecans, including preparation variants and research-cited compound levels, or compare any two foods.