Food with Nutrition Similar to Flaxseeds


image of flaxseeds

Similar to Flaxseeds

A very nutrient dense seed, flaxseeds are an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6. One tablespoon of flaxseeds contains about 55 calories.

A couple foods are fairly similar to flaxseeds nutritionally, particularly pecan. In addition, granola, oats and wheat germ are moderately alike.

We compared the key nutrients in flaxseeds (dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Pecan, Granola, Oats, , Wheat Germ, Chia Seeds, Hemp Seeds, Cornmeal, Sesame Seeds, Hazelnut, Pine Nut, Walnut, Cashews, Barley, Almonds, Pistachio
plants and vegetables: Dijon Mustard, Nutmeg
baked goods: English Muffin
sweets: Cocoa Powder
The details of the top 20 foods most nutritionally similar to flaxseeds are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to flaxseeds. Pecan, granola, oats, and wheat germ are all high in dietary fiber, protein, calcium, iron, potassium, thiamin and or Vitamin B6.

Pecan

image of pecan

Similarity: > 95%

Pecan is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron.

For 100 grams of flaxseeds and pecan:


Flaxseeds
(10 tbsps)
Pecan
(7/8 cup)
27
dietary fiber (G)
9.6
18
protein (G)
9.2
255
calcium (MG)
70
5.7
iron (MG)
2.5
813
potassium (MG)
410
1.6
thiamin (MG)
0.66
0.47
Vitamin B6 (MG)
0.21
View More
0.984 | 0.984 | 7.12 Complete Comparison:
Pecan vs. Flaxseeds


Granola

image of granola

Similarity: > 90%

Granola is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin E and riboflavin than flaxseeds.

For 100 grams of flaxseeds and granola:


Flaxseeds
(10 tbsps)
Granola
(7/8 cup)
27
dietary fiber (G)
8.9
18
protein (G)
14
255
calcium (MG)
76
5.7
iron (MG)
4
813
potassium (MG)
539
1.6
thiamin (MG)
0.55
0.47
Vitamin B6 (MG)
0.37
View More
0.937 | 0.937 | 7.62 Complete Comparison:
Granola vs. Flaxseeds


Oats

image of oats

Similarity: > 90%

Oats are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron.

For 100 grams of flaxseeds and oats:


Flaxseeds
(10 tbsps)
Oats
(5/8 cup)
27
dietary fiber (G)
11
18
protein (G)
17
255
calcium (MG)
54
5.7
iron (MG)
4.7
813
potassium (MG)
429
1.6
thiamin (MG)
0.76
0.47
Vitamin B6 (MG)
0.12
View More
0.934 | 0.934 | 6.04 Complete Comparison:
Oats vs. Flaxseeds






Similarity: > 90%

is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Also, contains more Vitamin A than flaxseeds.

For 100 grams of flaxseeds and :


Flaxseeds
(10 tbsps)

(5/8 cup)
27
dietary fiber (G)
7.3
18
protein (G)
9.4
255
calcium (MG)
7
5.7
iron (MG)
2.7
813
potassium (MG)
287
1.6
thiamin (MG)
0.39
0.47
Vitamin B6 (MG)
0.62
View More
0.927 | 0.927 | 0 Complete Comparison:
vs. Flaxseeds


Wheat Germ

image of wheat germ

Similarity: > 90%

Wheat germ is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Moreover, wheat germ contains more riboflavin, niacin, pantothenic acid and folate than flaxseeds.

For 100 grams of flaxseeds and wheat germ:


Flaxseeds
(10 tbsps)
Wheat Germ
(7/8 cup)
27
dietary fiber (G)
13
18
protein (G)
23
255
calcium (MG)
39
5.7
iron (MG)
6.3
813
potassium (MG)
892
1.6
thiamin (MG)
1.9
0.47
Vitamin B6 (MG)
1.3
View More
0.926 | 0.926 | 11.17 Complete Comparison:
Wheat Germ vs. Flaxseeds


Chia Seeds

image of chia seeds

Similarity: > 90%

Chia seeds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat and niacin than flaxseeds.

For 100 grams of flaxseeds and chia seeds:


Flaxseeds
(10 tbsps)
Chia Seeds
(3.5 ounces)
27
dietary fiber (G)
34
18
protein (G)
17
255
calcium (MG)
631
5.7
iron (MG)
7.7
813
potassium (MG)
407
1.6
thiamin (MG)
0.62
0.47
Vitamin B6 (MG)
0
View More
0.911 | 0.911 | 9.56 Complete Comparison:
Chia Seeds vs. Flaxseeds


Hemp Seeds

image of hemp seeds

Similarity: > 90%

Hemp seeds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, hemp seeds contains more riboflavin and niacin than flaxseeds.

For 100 grams of flaxseeds and hemp seeds:


Flaxseeds
(10 tbsps)
Hemp Seeds
(10 tbsps)
27
dietary fiber (G)
4
18
protein (G)
32
255
calcium (MG)
70
5.7
iron (MG)
8
813
potassium (MG)
1200
1.6
thiamin (MG)
1.3
0.47
Vitamin B6 (MG)
0.6
View More
0.899 | 0.899 | 9.61 Complete Comparison:
Hemp Seeds vs. Flaxseeds


Cornmeal

image of cornmeal

Similarity: > 90%

Cornmeal is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium.

For 100 grams of flaxseeds and cornmeal:


Flaxseeds
(10 tbsps)
Cornmeal
(7/8 cup)
27
dietary fiber (G)
9.4
18
protein (G)
9.9
255
calcium (MG)
6
5.7
iron (MG)
3
813
potassium (MG)
322
1.6
thiamin (MG)
0.3
0.47
Vitamin B6 (MG)
0.59
View More
0.898 | 0.898 | 4.2 Complete Comparison:
Cornmeal vs. Flaxseeds


Sesame Seeds

image of sesame seeds

Similarity: 89%

Sesame seeds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, sesame seeds contains more riboflavin and niacin than flaxseeds.

For 100 grams of flaxseeds and sesame seeds:


Flaxseeds
(10 tbsps)
Sesame Seeds
(3.5 ounces)
27
dietary fiber (G)
14
18
protein (G)
17
255
calcium (MG)
989
5.7
iron (MG)
15
813
potassium (MG)
475
1.6
thiamin (MG)
0.8
0.47
Vitamin B6 (MG)
0.8
View More
0.894 | 0.894 | 10.64 Complete Comparison:
Sesame Seeds vs. Flaxseeds


Hazelnut

image of hazelnut

Similarity: 89%

Hazelnut is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C and Vitamin E than flaxseeds.

For 100 grams of flaxseeds and hazelnut:


Flaxseeds
(10 tbsps)
Hazelnut
(3.5 ounces)
27
dietary fiber (G)
9.4
18
protein (G)
15
255
calcium (MG)
123
5.7
iron (MG)
4.4
813
potassium (MG)
755
1.6
thiamin (MG)
0.34
0.47
Vitamin B6 (MG)
0.62
View More
0.889 | 0.889 | 7.63 Complete Comparison:
Hazelnut vs. Flaxseeds


Pine Nut

image of pine nut

Similarity: 88%

Pine nut is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin E and niacin than flaxseeds.

For 100 grams of flaxseeds and pine nut:


Flaxseeds
(10 tbsps)
Pine Nut
(3/4 cup)
27
dietary fiber (G)
3.7
18
protein (G)
14
255
calcium (MG)
16
5.7
iron (MG)
5.5
813
potassium (MG)
597
1.6
thiamin (MG)
0.36
0.47
Vitamin B6 (MG)
0.09
View More
0.879 | 0.879 | 8.15 Complete Comparison:
Pine Nut vs. Flaxseeds


Walnut

image of walnut

Similarity: 87%

Walnut is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron.

For 100 grams of flaxseeds and walnut:


Flaxseeds
(10 tbsps)
Walnut
(7/8 cup)
27
dietary fiber (G)
6.7
18
protein (G)
15
255
calcium (MG)
98
5.7
iron (MG)
2.9
813
potassium (MG)
441
1.6
thiamin (MG)
0.34
0.47
Vitamin B6 (MG)
0.54
View More
0.873 | 0.873 | 6.28 Complete Comparison:
Walnut vs. Flaxseeds


Cashews

image of cashews

Similarity: 87%

Cashews are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium.

For 100 grams of flaxseeds and cashews:


Flaxseeds
(10 tbsps)
Cashews
(3.5 ounces)
27
dietary fiber (G)
3.3
18
protein (G)
18
255
calcium (MG)
37
5.7
iron (MG)
6.7
813
potassium (MG)
660
1.6
thiamin (MG)
0.42
0.47
Vitamin B6 (MG)
0.42
View More
0.869 | 0.869 | 7.58 Complete Comparison:
Cashews vs. Flaxseeds


Barley

image of barley

Similarity: 87%

Barley is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, iron and potassium. Also, barley contains more niacin than flaxseeds.

For 100 grams of flaxseeds and barley:


Flaxseeds
(10 tbsps)
Barley
(1/2 cup)
27
dietary fiber (G)
16
18
protein (G)
9.9
255
calcium (MG)
29
5.7
iron (MG)
2.5
813
potassium (MG)
280
1.6
thiamin (MG)
0.19
0.47
Vitamin B6 (MG)
0.26
View More
0.868 | 0.868 | 4.82 Complete Comparison:
Barley vs. Flaxseeds


Almonds

image of almonds

Similarity: 86%

Almonds are high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, almonds contains more Vitamin E and riboflavin than flaxseeds.

For 100 grams of flaxseeds and almonds:


Flaxseeds
(10 tbsps)
Almonds
(3/4 cup)
27
dietary fiber (G)
13
18
protein (G)
21
255
calcium (MG)
269
5.7
iron (MG)
3.7
813
potassium (MG)
733
1.6
thiamin (MG)
0.21
0.47
Vitamin B6 (MG)
0.14
View More
0.856 | 0.856 | 8.65 Complete Comparison:
Almonds vs. Flaxseeds


Pistachio

image of pistachio

Similarity: 85%

Pistachio is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than flaxseeds.

For 100 grams of flaxseeds and pistachio:


Flaxseeds
(10 tbsps)
Pistachio
(7/8 cup)
27
dietary fiber (G)
10
18
protein (G)
21
255
calcium (MG)
107
5.7
iron (MG)
4
813
potassium (MG)
1007
1.6
thiamin (MG)
0.7
0.47
Vitamin B6 (MG)
1.1
View More
0.853 | 0.853 | 7.29 Complete Comparison:
Pistachio vs. Flaxseeds


plants and vegetables


Dijon Mustard

image of dijon mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, riboflavin and niacin than flaxseeds.

For 100 grams of flaxseeds and dijon mustard:


Flaxseeds
(10 tbsps)
Dijon Mustard
(50 tsps)
27
dietary fiber (G)
12
18
protein (G)
26
255
calcium (MG)
266
5.7
iron (MG)
9.2
813
potassium (MG)
738
1.6
thiamin (MG)
0.81
0.47
Vitamin B6 (MG)
0.4
View More
0.913 | 0.913 | 10.48 Complete Comparison:
Dijon Mustard vs. Flaxseeds


Nutmeg

image of nutmeg

Similarity: > 90%

Nutmeg is high in many of the same nutrients as flaxseeds, including dietary fiber, calcium, iron and potassium. Also, nutmeg contains more Vitamin C than flaxseeds.

For 100 grams of flaxseeds and nutmeg:


Flaxseeds
(10 tbsps)
Nutmeg
(45 tsps)
27
dietary fiber (G)
21
18
protein (G)
5.8
255
calcium (MG)
184
5.7
iron (MG)
3
813
potassium (MG)
350
1.6
thiamin (MG)
0.35
0.47
Vitamin B6 (MG)
0.16
View More
0.909 | 0.909 | 5.49 Complete Comparison:
Nutmeg vs. Flaxseeds


baked goods


English Muffin

image of english muffin

Similarity: 88%

English muffin is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, english muffin contains more riboflavin than flaxseeds.

For 100 grams of flaxseeds and english muffin:


Flaxseeds
(10 tbsps)
English Muffin
(3.5 ounces)
27
dietary fiber (G)
4.6
18
protein (G)
8.7
255
calcium (MG)
178
5.7
iron (MG)
2.9
813
potassium (MG)
186
1.6
thiamin (MG)
0.43
0.47
Vitamin B6 (MG)
0.09
View More
0.88 | 0.88 | 3.84 Complete Comparison:
English Muffin vs. Flaxseeds


sweets


Cocoa Powder

image of cocoa powder

Similarity: 85%

Cocoa powder is high in many of the same nutrients as flaxseeds, including dietary fiber, protein, calcium and iron. Also, cocoa powder contains more riboflavin than flaxseeds.

For 100 grams of flaxseeds and cocoa powder:


Flaxseeds
(10 tbsps)
Cocoa Powder
(19 tbsps)
27
dietary fiber (G)
37
18
protein (G)
20
255
calcium (MG)
128
5.7
iron (MG)
14
813
potassium (MG)
1524
1.6
thiamin (MG)
0.08
0.47
Vitamin B6 (MG)
0.12
View More
0.854 | 0.854 | 8.33 Complete Comparison:
Cocoa Powder vs. Flaxseeds



Other Nutritional Substitutes