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  6. Flax vs. Almond

Flax vs. Almond — In-Depth Nutrition Comparison

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Differences between Flax and Almond

  • Flax is higher in Vitamin B1, Fiber, Selenium, Magnesium, Vitamin B6, Iron, Phosphorus, and Copper, however, Almond is richer in Vitamin E , and Vitamin B2.
  • Almond's daily need coverage for Vitamin E is 169% higher.
  • Flax has 8 times more Vitamin B1 than Almond. While Flax has 1.644mg of Vitamin B1, Almond has only 0.205mg.

The food types used in this comparison are Seeds, flaxseed and Nuts, almonds.

Infographic

Flax vs Almond infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
8
:
2
Almond
Almond
Contains more Iron +54.4%
Contains more Magnesium +45.2%
Contains more Phosphorus +33.5%
Contains more Potassium +10.9%
Contains more Zinc +39.1%
Contains more Copper +18.3%
Contains more Manganese +13.9%
Contains more Selenium +519.5%
Contains less Sodium -96.7%
Equal in Calcium - 269
Equal in Potassium - 733
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Contains more Iron +54.4%
Contains more Magnesium +45.2%
Contains more Phosphorus +33.5%
Contains more Potassium +10.9%
Contains more Zinc +39.1%
Contains more Copper +18.3%
Contains more Manganese +13.9%
Contains more Selenium +519.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
6
:
4
Almond
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +245.3%
Contains more Folate +97.7%
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%
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +245.3%
Contains more Folate +97.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
3
:
2
Almond
Almond
Contains more Carbs +34%
Contains more Water +57.8%
Contains more Other +25.3%
Contains more Protein +15.6%
Contains more Fats +18.4%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more Carbs +34%
Contains more Water +57.8%
Contains more Other +25.3%
Contains more Protein +15.6%
Contains more Fats +18.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
2
:
1
Almond
Almond
Contains more Polyunsaturated fat +133%
Contains more Monounsaturated Fat +319.2%
Equal in Saturated Fat - 3.802
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Contains more Polyunsaturated fat +133%
Contains more Monounsaturated Fat +319.2%
Equal in Saturated Fat - 3.802

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
5
Almond
Almond
Contains more Glucose +135.3%
Contains more Starch +∞%
Contains more Sucrose +243.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Almond
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more Glucose +135.3%
Contains more Starch +∞%
Contains more Sucrose +243.5%
Contains more Fructose +∞%
Contains more Maltose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Almond
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Flax Almond Opinion
Net carbs 1.58g 9.05g Almond
Protein 18.29g 21.15g Almond
Fats 42.16g 49.93g Almond
Carbs 28.88g 21.55g Flax
Calories 534kcal 579kcal Almond
Starch 0.72g Almond
Fructose 0g 0.11g Almond
Sugar 1.55g 4.35g Flax
Fiber 27.3g 12.5g Flax
Calcium 255mg 269mg Almond
Iron 5.73mg 3.71mg Flax
Magnesium 392mg 270mg Flax
Phosphorus 642mg 481mg Flax
Potassium 813mg 733mg Flax
Sodium 30mg 1mg Almond
Zinc 4.34mg 3.12mg Flax
Copper 1.22mg 1.031mg Flax
Manganese 2.482mg 2.179mg Flax
Selenium 25.4µg 4.1µg Flax
Vitamin A 0IU 2IU Almond
Vitamin E 0.31mg 25.63mg Almond
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.205mg Flax
Vitamin B2 0.161mg 1.138mg Almond
Vitamin B3 3.08mg 3.618mg Almond
Vitamin B5 0.985mg 0.471mg Flax
Vitamin B6 0.473mg 0.137mg Flax
Folate 87µg 44µg Flax
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.211mg Flax
Threonine 0.766mg 0.601mg Flax
Isoleucine 0.896mg 0.751mg Flax
Leucine 1.235mg 1.473mg Almond
Lysine 0.862mg 0.568mg Flax
Methionine 0.37mg 0.157mg Flax
Phenylalanine 0.957mg 1.132mg Almond
Valine 1.072mg 0.855mg Flax
Histidine 0.472mg 0.539mg Almond
Trans Fat 0.015g Flax
Saturated Fat 3.663g 3.802g Flax
Monounsaturated Fat 7.527g 31.551g Almond
Polyunsaturated fat 28.73g 12.329g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.002g Flax
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Almond
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Flax
82%
Almond
Minerals Daily Need Coverage Score
191%
Flax
142%
Almond

Comparison summary

Which food is lower in Sugar?
Flax
Flax is lower in Sugar (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 - 0)
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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.