Almonds vs. Flaxseeds

Nutrition comparison of Almonds and Flaxseeds


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

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

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

  • Both flaxseeds and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, almond contains more riboflavin.
Detailed nutritional comparison of almonds and flaxseeds 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: Almonds (Nuts, almonds) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Flaxseeds src

Calories and Carbs

calories

Both flaxseeds and almonds are high in calories. Almond has a little more calories (8%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is lighter in carbs, heavier in fat and similar to flaxseeds for protein. Almonds has a macronutrient ratio of 14:14:73 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Flaxseeds
Protein 14% 13%
Carbohydrates 14% 20%
Fat 73% 67%
Alcohol ~ ~

carbohydrates

Almond has 25% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both flaxseeds and almonds are high in dietary fiber. Flaxseed has 118% more dietary fiber than almond - flaxseed has 27.3g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

Flaxseeds and almonds contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and almond has 4.4g of sugar.



Protein

protein

Both flaxseeds and almonds are high in protein. Almond has 16% more protein than flaxseed - flaxseed has 18.3g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Flaxseeds and almonds contain similar amounts of saturated fat - flaxseed has 3.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

Both almonds and flaxseeds are low in trans fat - almond has 0.02g of trans fat per 100 grams and flaxseed does not contain significant amounts.

Vitamins

Vitamin C

Flaxseeds and almonds contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and almond does not contain significant amounts.

Vitamin A

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

Vitamin E

Almond is an excellent source of Vitamin E and it has 81 times more Vitamin E than flaxseed - flaxseed has 0.31mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.

Vitamin K

Flaxseeds and almonds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Flaxseed has more thiamin, pantothenic acid and Vitamin B6, however, almond contains more riboflavin. Both almonds and flaxseeds contain significant amounts of niacin and folate.

Almonds Flaxseeds
Thiamin 0.205 MG 1.644 MG
Riboflavin 1.138 MG 0.161 MG
Niacin 3.618 MG 3.08 MG
Pantothenic acid 0.471 MG 0.985 MG
Vitamin B6 0.137 MG 0.473 MG
Folate 44 UG 87 UG

Minerals

calcium

Both flaxseeds and almonds are high in calcium. Almond has a little more calcium (5%) than flaxseed by weight - flaxseed has 255mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both flaxseeds and almonds are high in iron. Flaxseed has 54% more iron than almond - flaxseed has 5.7mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both flaxseeds and almonds are high in potassium. Flaxseed has 11% more potassium than almond - flaxseed has 813mg of potassium per 100 grams and almond has 733mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Almonds Flaxseeds
beta-carotene 1 UG ~
lutein + zeaxanthin 1 UG 651 UG

Omega-3 and Omega-6

omega 3s

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

Almonds Flaxseeds
alpha linoleic acid 0.003 G 22.813 G
Total 0.003 G 22.813 G

omega 6s

Comparing omega-6 fatty acids, almond has more linoleic acid than flaxseed per 100 grams.

Almonds Flaxseeds
other omega 6 0.002 G 0.007 G
linoleic acid 12.324 G 5.903 G
Total 12.326 G 5.91 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: Almonds (Nuts, almonds) and Flaxseeds (Seeds, flaxseed) .

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