Milk vs. Flaxseeds
Nutrition comparison of Milk and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and flaxseeds:
- Both flaxseeds and milk are high in calcium.
- Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, iron, potassium and protein.
- Milk has 66% less saturated fat than flaxseed.
- Milk has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and milk has 91% less calories than flaxseed - flaxseed has 534 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Milk has a macronutrient ratio of 27:38:35 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Flaxseeds | |
|---|---|---|
| Protein | 27% | 13% |
| Carbohydrates | 38% | 21% |
| Fat | 35% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in flaxseeds are made of 95% dietary fiber and 5% sugar, whereas the carbs in milk comprise of 100% sugar.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than milk - flaxseed has 27.3g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Flaxseeds and milk contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 454% more protein than milk - flaxseed has 18.3g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Milk has 66% less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and flaxseeds are low in trans fat - milk has 0.09g of trans fat per 100 grams and flaxseed does not contain significant amounts.
cholesterol
Both milk and flaxseeds are low in cholesterol - milk has 8mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Flaxseeds and milk contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Milk has more Vitamin A than flaxseed - milk has 55ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than flaxseed - milk has 49iu of Vitamin D per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and milk contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Flaxseeds and milk contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and flaxseeds contain significant amounts of riboflavin.
| Milk | Flaxseeds | |
|---|---|---|
| Thiamin | 0.039 MG | 1.644 MG |
| Riboflavin | 0.185 MG | 0.161 MG |
| Niacin | 0.092 MG | 3.08 MG |
| Pantothenic acid | 0.356 MG | 0.985 MG |
| Vitamin B6 | 0.038 MG | 0.473 MG |
| Folate | 5 UG | 87 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both flaxseeds and milk are high in calcium. Flaxseed has 113% more calcium than milk - flaxseed has 255mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 285 times more iron than milk - flaxseed has 5.7mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 481% more potassium than milk - flaxseed has 813mg of potassium per 100 grams and milk has 140mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 22.813 G |
| Total | 0.008 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than milk per 100 grams.
| Milk | Flaxseeds | |
|---|---|---|
| other omega 6 | ~ | 0.007 G |
| linoleic acid | 0.062 G | 5.903 G |
| Total | 0.062 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.
Milk 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 milk contain more calories in 100 grams?Flaxseed is high in calories and milk has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and milk has 50 calories.
Does flaxseeds or milk have more carbohydrates?
By weight, milk has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in flaxseeds are made of 100% dietary fiber and 10% sugar, whereas the carbs in milk comprise of 100% sugar.
Does flaxseeds or milk contain more calcium?
Both flaxseeds and milk are high in calcium. Flaxseed has 110% more calcium than milk - flaxseed has 255mg of calcium in 100 grams and milk has 120mg of calcium.
Does flaxseeds or milk contain more iron?
Flaxseed is an abundant source of iron and it has 285 times more iron than milk - flaxseed has 5.7mg of iron in 100 grams and milk has 0.02mg of iron.
Does flaxseeds or milk contain more potassium?
Flaxseed is a rich source of potassium and it has 480% more potassium than milk - flaxseed has 813mg of potassium in 100 grams and milk has 140mg of potassium.