Flaxseed Oil vs. Almonds

Nutrition comparison of Flaxseed Oil and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flaxseed oil versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flaxseed oil and almonds:

  • Both flaxseed oil and almonds are high in calories.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
  • Flaxseed oil has signficantly less carbohydrates than almond.
Detailed nutritional comparison of flaxseed oil and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseed Oil src
Image of Almonds src

Calories and Carbs

calories

Both flaxseed oil and almonds are high in calories. Flaxseed oil has 53% more calories than almond - flaxseed oil has 884 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseed Oil Almonds
Protein ~ 14%
Carbohydrates ~ 14%
Fat 100% 73%
Alcohol ~ ~

carbohydrates

Flaxseed oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - almond has 12.5g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.

sugar

Flaxseed oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and flaxseed oil does not contain significant amounts.



Protein

protein

Almond is an excellent source of protein and it has 191 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Flaxseed oil is high in saturated fat and almond has 58% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both flaxseed oil and almonds are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and almond has 0.02g of trans fat.

Vitamins

Vitamin A

Almonds and flaxseed oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 53 times more Vitamin E than flaxseed oil - flaxseed oil has 0.47mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Flaxseed oil has more Vitamin K than almond - flaxseed oil has 9.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Flaxseed Oil Almonds
Thiamin ~ 0.205 MG
Riboflavin ~ 1.138 MG
Niacin ~ 3.618 MG
Pantothenic acid ~ 0.471 MG
Vitamin B6 ~ 0.137 MG
Folate ~ 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has 268 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Almond is an excellent source of iron and it has more iron than flaxseed oil - almond has 3.7mg of iron per 100 grams and flaxseed oil does not contain significant amounts.

potassium

Almond is an excellent source of potassium and it has more potassium than flaxseed oil - almond has 733mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than almond per 100 grams.

Flaxseed Oil Almonds
alpha linoleic acid 53.368 G 0.003 G
Total 53.368 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, both flaxseed oil and almonds contain significant amounts of linoleic acid.

Flaxseed Oil Almonds
other omega 6 0.031 G 0.002 G
linoleic acid 14.327 G 12.324 G
Total 14.358 G 12.326 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Almonds (Nuts, almonds) .

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