Flaxseed vs Almonds
Both compared per 100 g. They have similar amounts of calories. Almonds has 16% more protein than flaxseed (21.2 g vs 18.3 g). Flaxseed has 2.2 times as much fiber as almonds (27.3 g vs 12.5 g). Almonds has 2.8 times as much sugars as flaxseed (4.4 g vs 1.6 g).
The biggest vitamin and mineral differences: Almonds has more Vitamin E (+169% DV), Flaxseed has more Thiamin (B1) (+120% DV) and Almonds has more Riboflavin (B2) (+75% DV).
| Per 100 g | Flaxseed | Almonds |
|---|---|---|
| Calories | 534 kcal | 579 kcal |
| Protein | 18.3 g | 21.2 g |
| Carbohydrates | 28.9 g | 21.6 g |
| Fiber | 27.3 g | 12.5 g |
| Sugars | 1.6 g | 4.4 g |
| Total fat | 42.2 g | 49.9 g |
| Saturated fat | 3.7 g | 3.8 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 30 mg | 1 mg |
| Water | 7 g | 4.4 g |
| Sodium | 30 mg (1%) | 1 mg (0%) |
| Vitamin A | 0 µg (0%) | 0 µg (0%) |
| Vitamin C | 0.6 mg (0.7%) | 0 mg (0%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.31 mg (2%) | 25.6 mg (171%) |
| Vitamin K | 4.3 µg (4%) | 0 µg (0%) |
| Thiamin (B1) | 1.6 mg (137%) | 0.21 mg (17%) |
| Riboflavin (B2) | 0.16 mg (12%) | 1.1 mg (88%) |
| Niacin (B3) | 3.1 mg (19%) | 3.6 mg (23%) |
| Pantothenic acid (B5) | 0.99 mg (20%) | 0.47 mg (9%) |
| Vitamin B6 | 0.47 mg (28%) | 0.14 mg (8%) |
| Folate (B9) | 87 µg (22%) | 44 µg (11%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 78.7 mg (14%) | 52.1 mg (9%) |
| Calcium | 255 mg (20%) | 269 mg (21%) |
| Iron | 5.7 mg (32%) | 3.7 mg (21%) |
| Magnesium | 392 mg (93%) | 270 mg (64%) |
| Phosphorus | 642 mg (51%) | 481 mg (38%) |
| Potassium | 813 mg (17%) | 733 mg (16%) |
| Zinc | 4.3 mg (39%) | 3.1 mg (28%) |
| Copper | 1.2 mg (136%) | 1 mg (115%) |
| Manganese | 2.5 mg (108%) | 2.2 mg (95%) |
| Selenium | 25.4 µg (46%) | 4.1 µg (7%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Flaxseed
Flaxseed contains 534 kcal per 100 g. A typical serving of 1 tbsp, ground (7 g) provides about 37 kcal.
Roughly 67% of its calories come from fat, with 20% from carbohydrates and 13% from protein (estimated with general energy factors).
Almonds
Almonds contains 579 kcal per 100 g. A typical serving of 1 oz, 23 whole kernels (28.4 g) provides about 164 kcal.
Roughly 72% of its calories come from fat, with 14% from carbohydrates and 14% from protein (estimated with general energy factors).