Apple vs. Flaxseeds

Nutrition comparison of Apple and Flaxseeds


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

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

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

  • Both flaxseeds and apple are high in dietary fiber.
  • Apple has 52% less carbohydrates than flaxseed.
  • Apple has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than apple.
  • Apple has signficantly less saturated fat than flaxseed.
  • Flaxseed has 5.7 times less sugar than apple.
  • Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Flaxseed is an excellent source of calcium, iron, potassium and protein.
Detailed nutritional comparison of apple 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Flaxseeds src

Calories and Carbs

calories

Flaxseed is high in calories and apple has 90% less calories than flaxseed - flaxseed has 534 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Apple has a macronutrient ratio of 2:95:3 and for flaxseeds, 13:20:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Flaxseeds
Protein 2% 13%
Carbohydrates 95% 20%
Fat 3% 67%
Alcohol ~ ~

carbohydrates

Apple has 52% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in apple comprise of 81% sugar and 19% dietary fiber.

dietary fiber

Both flaxseeds and apple are high in dietary fiber. Flaxseed has 10 times more dietary fiber than apple - flaxseed has 27.3g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Flaxseed has 5.7 times less sugar than apple - flaxseed has 1.6g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Flaxseed is an excellent source of protein and it has 69 times more protein than apple - flaxseed has 18.3g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Apple has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Apple has 667% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Apple and flaxseeds contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Flaxseeds and apple contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Flaxseeds and apple contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

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

Apple Flaxseeds
Thiamin 0.017 MG 1.644 MG
Riboflavin 0.026 MG 0.161 MG
Niacin 0.091 MG 3.08 MG
Pantothenic acid 0.061 MG 0.985 MG
Vitamin B6 0.041 MG 0.473 MG
Folate 3 UG 87 UG

Minerals

calcium

Flaxseed is an excellent source of calcium and it has 41 times more calcium than apple - flaxseed has 255mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Flaxseed is an excellent source of iron and it has 46 times more iron than apple - flaxseed has 5.7mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Flaxseed is an excellent source of potassium and it has 660% more potassium than apple - flaxseed has 813mg of potassium per 100 grams and apple has 107mg 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, apple has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than apple per 100 grams.

Apple Flaxseeds
beta-carotene 27 UG ~
lutein + zeaxanthin 29 UG 651 UG

Omega-3 and Omega-6

omega 3s

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

Apple Flaxseeds
alpha linoleic acid 0.009 G 22.813 G
Total 0.009 G 22.813 G

omega 6s

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

Apple Flaxseeds
linoleic acid 0.043 G 5.903 G
other omega 6 ~ 0.007 G
Total 0.043 G 5.91 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Flaxseeds .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Flaxseeds (Seeds, flaxseed) .

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FAQ

Does flaxseeds or apple contain more calories in 100 grams?
Flaxseed is high in calories and apple has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and apple has 52 calories.

Does flaxseeds or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and apple has 13.8g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in apple comprise of 80% sugar and 20% dietary fiber.

Does flaxseeds or apple contain more calcium?
Flaxseed is a rich source of calcium and it has 41 times more calcium than apple - flaxseed has 255mg of calcium in 100 grams and apple has 6mg of calcium.

Does flaxseeds or apple contain more iron?
Flaxseed is an abundant source of iron and it has 46 times more iron than apple - flaxseed has 5.7mg of iron in 100 grams and apple has 0.12mg of iron.

Does flaxseeds or apple contain more potassium?
Flaxseed is a rich source of potassium and it has 660% more potassium than apple - flaxseed has 813mg of potassium in 100 grams and apple has 107mg of potassium.