Flaxseed vs Pine Nuts
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 2.28 g.
- Flaxseed is lighter per 100 g: 545 kcal against 689 kcal.
- Flaxseed leads in 31 micronutrients, including Vitamin B6, Folate, Vitamin K.
- Pine Nuts leads in 1 micronutrient, including Manganese.
Per 100 calories
| Nutrient | Flaxseed | Pine Nuts |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.3 g | 2.28 g |
| Carbs | 6.31 g | 2.7 g |
| Fat | 6.84 g | 8.9 g |
| Vitamins | ||
| Thiamin (B1) | 0.099 mg | 0.091 mg |
| Niacin (B3) | 0.69 mg | 0.649 mg |
| Vitamin B6 | 0.072 mg | 0.037 mg |
| Folate | 7.6 µg | 0 µg |
| Vitamin K | 0.675 µg | 0.464 µg |
| Minerals | ||
| Calcium | 42.2 mg | 1.27 mg |
| Iron | 1.06 mg | 0.778 mg |
| Magnesium | 68.3 mg | 29.9 mg |
| Phosphorus | 102 mg | 78.4 mg |
| Potassium | 146 mg | 95.1 mg |
| Sodium | 6.73 mg | 0 mg |
| Zinc | 0.87 mg | 0.829 mg |
| Copper | 0.246 mg | 0.163 mg |
| Manganese | 0.44 mg | 1.48 mg |
| Selenium | 25 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 4.24 g | 0.572 g |
| Fats | ||
| Polyunsaturated Fat | 4.53 g | 0 g |
| Monounsaturated Fat | 1.09 g | 0 g |
| Saturated Fat | 0.602 g | 0 g |
| Omega-3 (ALA) | 3.56 g | 0 g |
| Amino Acids | ||
| Histidine | 0.094 g | 0.054 g |
| Isoleucine | 0.172 g | 0.082 g |
| Leucine | 0.253 g | 0.16 g |
| Lysine | 0.171 g | 0.085 g |
| Methionine | 0.074 g | 0.048 g |
| Phenylalanine | 0.206 g | 0.086 g |
| Tyrosine | 0.105 g | 0.085 g |
| Threonine | 0.171 g | 0.068 g |
| Tryptophan | 0.055 g | 0.021 g |
| Valine | 0.209 g | 0.107 g |
| Arginine | 0.406 g | 0.386 g |
| Alanine | 0.198 g | 0.108 g |
| Serine | 0.424 g | 0.2 g |
| Proline | 0.89 g | 0.499 g |
| Glycine | 0.255 g | 0.106 g |
| Aspartic Acid | 0.16 g | 0.152 g |
| Glutamic Acid | 0.209 g | 0.143 g |
Per 100 grams
| Nutrient | Flaxseed | Pine Nuts |
|---|---|---|
| Calories | 545 kcal | 689 kcal |
| Protein | 18 g | 15.7 g |
| Carbs | 34.4 g | 18.6 g |
| Fat | 37.3 g | 61.3 g |
| Vitamins | ||
| Thiamin (B1) | 0.537 mg | 0.625 mg |
| Niacin (B3) | 3.76 mg | 4.47 mg |
| Vitamin B6 | 0.393 mg | 0.255 mg |
| Folate | 41.4 µg | 0 µg |
| Vitamin K | 3.68 µg | 3.2 µg |
| Minerals | ||
| Calcium | 230 mg | 8.74 mg |
| Iron | 5.78 mg | 5.36 mg |
| Magnesium | 372 mg | 206 mg |
| Phosphorus | 556 mg | 540 mg |
| Potassium | 793 mg | 655 mg |
| Sodium | 36.7 mg | 0 mg |
| Zinc | 4.74 mg | 5.71 mg |
| Copper | 1.34 mg | 1.12 mg |
| Manganese | 2.4 mg | 10.2 mg |
| Selenium | 136 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 23.1 g | 3.94 g |
| Fats | ||
| Polyunsaturated Fat | 24.7 g | 0 g |
| Monounsaturated Fat | 5.94 g | 0 g |
| Saturated Fat | 3.28 g | 0 g |
| Omega-3 (ALA) | 19.4 g | 0 g |
| Amino Acids | ||
| Histidine | 0.514 g | 0.37 g |
| Isoleucine | 0.938 g | 0.567 g |
| Leucine | 1.38 g | 1.1 g |
| Lysine | 0.932 g | 0.587 g |
| Methionine | 0.402 g | 0.33 g |
| Phenylalanine | 1.12 g | 0.593 g |
| Tyrosine | 0.572 g | 0.587 g |
| Threonine | 0.931 g | 0.467 g |
| Tryptophan | 0.301 g | 0.147 g |
| Valine | 1.14 g | 0.737 g |
| Arginine | 2.21 g | 2.66 g |
| Alanine | 1.08 g | 0.747 g |
| Serine | 2.31 g | 1.38 g |
| Proline | 4.85 g | 3.44 g |
| Glycine | 1.39 g | 0.73 g |
| Aspartic Acid | 0.872 g | 1.05 g |
| Glutamic Acid | 1.14 g | 0.983 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Flaxseed and Pine Nuts, including preparation variants and research-cited compound levels, or compare any two foods.