Flaxseeds vs. Garlic
Nutrition comparison of Flaxseeds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and garlic:
- Both garlic and flaxseeds are high in calcium, calories, dietary fiber and potassium.
- Flaxseed has more thiamin, niacin and folate, however, garlic contains more Vitamin B6.
- Flaxseed is an excellent source of iron and protein.
- Garlic has signficantly less saturated fat than flaxseed.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and flaxseeds are high in calories. Flaxseed has 258% more calories than garlic - garlic has 149 calories per 100 grams and flaxseed has 534 calories.
For macronutrient ratios, flaxseeds is much lighter in carbs, much heavier in fat and similar to garlic for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Garlic | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 21% | 82% |
| Fat | 66% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic and flaxseeds contain similar amounts of carbs - garlic has 33.1g of total carbs per 100 grams and flaxseed has 28.9g of carbohydrates.
dietary fiber
Both garlic and flaxseeds are high in dietary fiber. Flaxseed has 12 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and flaxseed has 27.3g of dietary fiber.
sugar
Garlic and flaxseeds contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and flaxseed has 1.6g of sugar.
Protein
protein
Flaxseed is an excellent source of protein and it has 188% more protein than garlic - garlic has 6.4g of protein per 100 grams and flaxseed has 18.3g of protein.
Fat
saturated fat
Garlic has signficantly less saturated fat than flaxseed - garlic has 0.09g of saturated fat per 100 grams and flaxseed has 3.7g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 51 times more Vitamin C than flaxseed - garlic has 31.2mg of Vitamin C per 100 grams and flaxseed has 0.6mg of Vitamin C.
Vitamin A
Garlic and flaxseeds contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Garlic and flaxseeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and flaxseed has 0.31mg of Vitamin E.
Vitamin K
Garlic and flaxseeds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and flaxseed has 4.3ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, niacin and folate, however, garlic contains more Vitamin B6. Both flaxseeds and garlic contain significant amounts of riboflavin and pantothenic acid.
| Flaxseeds | Garlic | |
|---|---|---|
| Thiamin | 1.644 MG | 0.2 MG |
| Riboflavin | 0.161 MG | 0.11 MG |
| Niacin | 3.08 MG | 0.7 MG |
| Pantothenic acid | 0.985 MG | 0.596 MG |
| Vitamin B6 | 0.473 MG | 1.235 MG |
| Folate | 87 UG | 3 UG |
Minerals
calcium
Both garlic and flaxseeds are high in calcium. Flaxseed has 41% more calcium than garlic - garlic has 181mg of calcium per 100 grams and flaxseed has 255mg of calcium.
iron
Flaxseed is an excellent source of iron and it has 237% more iron than garlic - garlic has 1.7mg of iron per 100 grams and flaxseed has 5.7mg of iron.
potassium
Both garlic and flaxseeds are high in potassium. Flaxseed has 103% more potassium than garlic - garlic has 401mg of potassium per 100 grams and flaxseed has 813mg 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 garlic per 100 grams.
| Flaxseeds | Garlic | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 0.02 G |
| Total | 22.813 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than garlic per 100 grams.
| Flaxseeds | Garlic | |
|---|---|---|
| other omega 6 | 0.007 G | ~ |
| linoleic acid | 5.903 G | 0.229 G |
| Total | 5.91 G | 0.229 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.
Flaxseeds g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or flaxseeds contain more calories in 100 grams?Both garlic and flaxseeds are high in calories. Flaxseed has 260% more calories than garlic - garlic has 149 calories in 100g and flaxseed has 534 calories.
Does garlic or flaxseeds have more carbohydrates?
By weight, garlic and flaxseeds contain similar amounts of carbs - garlic has 33.1g of carbs for 100g and flaxseed has 28.9g of carbohydrates.
Does garlic or flaxseeds contain more calcium?
Both garlic and flaxseeds are high in calcium. Flaxseed has 40% more calcium than garlic - garlic has 181mg of calcium in 100 grams and flaxseed has 255mg of calcium.
Does garlic or flaxseeds contain more iron?
Flaxseed is an abundant source of iron and it has 240% more iron than garlic - garlic has 1.7mg of iron in 100 grams and flaxseed has 5.7mg of iron.
Does garlic or flaxseeds contain more potassium?
Both garlic and flaxseeds are high in potassium. Flaxseed has 100% more potassium than garlic - garlic has 401mg of potassium in 100 grams and flaxseed has 813mg of potassium.