Blueberry vs. Flaxseeds
Nutrition comparison of Blueberry and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and flaxseeds:
- Both flaxseeds and blueberry are high in dietary fiber.
- Blueberry has more beta-carotene than flaxseed, however, flaxseed contains more lutein + zeaxanthin than blueberry.
- Blueberry has signficantly less saturated fat than flaxseed.
- Blueberry has signficantly more Vitamin C than flaxseed.
- Flaxseed has 5.4 times less sugar than blueberry.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and blueberry has 89% less calories than flaxseed - flaxseed has 534 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Flaxseeds | |
|---|---|---|
| Protein | 5% | 13% |
| Carbohydrates | 91% | 21% |
| Fat | 5% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 50% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Both flaxseeds and blueberry are high in dietary fiber. Flaxseed has 10 times more dietary fiber than blueberry - flaxseed has 27.3g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Flaxseed has 5.4 times less sugar than blueberry - flaxseed has 1.6g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 23 times more protein than blueberry - flaxseed has 18.3g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Blueberry has signficantly less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Blueberry and flaxseeds contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and blueberry contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Flaxseeds and blueberry contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Flaxseeds | |
|---|---|---|
| Thiamin | 0.037 MG | 1.644 MG |
| Riboflavin | 0.041 MG | 0.161 MG |
| Niacin | 0.418 MG | 3.08 MG |
| Pantothenic acid | 0.124 MG | 0.985 MG |
| Vitamin B6 | 0.052 MG | 0.473 MG |
| Folate | 6 UG | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has 41 times more calcium than blueberry - flaxseed has 255mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 19 times more iron than blueberry - flaxseed has 5.7mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 956% more potassium than blueberry - flaxseed has 813mg of potassium per 100 grams and blueberry has 77mg 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, blueberry has more beta-carotene than flaxseed per 100 grams, however, flaxseed contains more lutein + zeaxanthin than blueberry per 100 grams.
| Blueberry | Flaxseeds | |
|---|---|---|
| beta-carotene | 32 UG | ~ |
| lutein + zeaxanthin | 80 UG | 651 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than blueberry per 100 grams.
| Blueberry | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 22.813 G |
| Total | 0.058 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than blueberry per 100 grams.
| Blueberry | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.088 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.088 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.
Blueberry g
()
|
Daily Values (%) |
Flaxseeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or blueberry contain more calories in 100 grams?Flaxseed is high in calories and blueberry has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and blueberry has 57 calories.
Does flaxseeds or blueberry have more carbohydrates?
By weight, blueberry has 50% fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and blueberry has 14.5g of carbohydrates.
Does flaxseeds or blueberry contain more calcium?
Flaxseed is a rich source of calcium and it has 41 times more calcium than blueberry - flaxseed has 255mg of calcium in 100 grams and blueberry has 6mg of calcium.
Does flaxseeds or blueberry contain more iron?
Flaxseed is an abundant source of iron and it has 19 times more iron than blueberry - flaxseed has 5.7mg of iron in 100 grams and blueberry has 0.28mg of iron.
Does flaxseeds or blueberry contain more potassium?
Flaxseed is a rich source of potassium and it has 960% more potassium than blueberry - flaxseed has 813mg of potassium in 100 grams and blueberry has 77mg of potassium.