foodstruct logo
Find food by nutritional value | Diet analysis

Flax vs Almond - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food contains less Sugars?
Flax
Flax contains less Sugars (difference - 2.8g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 0.139g)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 22)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Almond
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Flax Almond
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
44
Flax
59
Almond
Mineral Summary Score
125
Flax
96
Almond

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
2
Almond
Contains more Iron +54.4%
Contains more Potassium +10.9%
Contains more Magnesium +45.2%
Contains more Copper +18.3%
Contains more Zinc +39.1%
Contains more Phosphorus +33.5%
Contains less Sodium -96.7%
Equal in Calcium - 269
Equal in Potassium - 733
Contains more Iron +54.4%
Contains more Potassium +10.9%
Contains more Magnesium +45.2%
Contains more Copper +18.3%
Contains more Zinc +39.1%
Contains more Phosphorus +33.5%
Contains less Sodium -96.7%
Equal in Calcium - 269
Equal in Potassium - 733

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
4
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +245.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +8167.7%
Contains more Vitamin B2 +606.8%
Contains more Vitamin B3 +17.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +245.3%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +8167.7%
Contains more Vitamin B2 +606.8%
Contains more Vitamin B3 +17.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
110%
Flax
127%
Almond
Carbohydrates
29%
Flax
22%
Almond
Fats
195%
Flax
230%
Almond

People also compare

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Almond Opinion
Calories 534 579 Almond
Protein 18.29 21.15 Almond
Fats 42.16 49.93 Almond
Vitamin C 0.6 0 Flax
Carbs 28.88 21.55 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 3.71 Flax
Calcium 255 269 Almond
Potassium 813 733 Flax
Magnesium 392 270 Flax
Sugars 1.55 4.35 Almond
Fiber 27.3 12.5 Flax
Copper 1.22 1.031 Flax
Zinc 4.34 3.12 Flax
Starch 0.72 Almond
Phosphorus 642 481 Flax
Sodium 30 1 Almond
Vitamin A 0 2 Almond
Vitamin E 0.31 25.63 Almond
Vitamin D 0 0
Vitamin B1 1.644 0.205 Flax
Vitamin B2 0.161 1.138 Almond
Vitamin B3 3.08 3.618 Almond
Vitamin B5 0.985 0.471 Flax
Vitamin B6 0.473 0.137 Flax
Vitamin B12 0 0
Vitamin K 4.3 0 Flax
Folic acid (B9) 0 0
Trans Fat 0.015 Flax
Saturated Fat 3.663 3.802 Flax
Monounsaturated Fat 7.527 31.551 Almond
Polyunsaturated fat 28.73 12.329 Flax
Tryptophan 0.297 0.211 Flax
Threonine 0.766 0.601 Flax
Isoleucine 0.896 0.751 Flax
Leucine 1.235 1.473 Almond
Lysine 0.862 0.568 Flax
Methionine 0.37 0.157 Flax
Phenylalanine 0.957 1.132 Almond
Valine 1.072 0.855 Flax
Histidine 0.472 0.539 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.