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Almonds vs. Flax seeds — In-Depth Nutrition Comparison

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Differences between Almonds and Flax seeds

  • Almonds are higher in Vitamin E, and Vitamin B2, however, Flax seeds are richer in Vitamin B1, Fiber, Selenium, Magnesium, Vitamin B6, Iron, Phosphorus, and Copper.
  • Almonds' daily need coverage for Vitamin E is 169% higher.
  • Almonds have 7 times more Vitamin B2 than Flax seeds. While Almonds have 1.138mg of Vitamin B2, Flax seeds have only 0.161mg.

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

Infographic

Almonds vs Flax seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -96.7%
Contains more MagnesiumMagnesium +45.2%
Contains more PotassiumPotassium +10.9%
Contains more IronIron +54.4%
Contains more CopperCopper +18.3%
Contains more ZincZinc +39.1%
Contains more PhosphorusPhosphorus +33.5%
Contains more ManganeseManganese +13.9%
Contains more SeleniumSelenium +519.5%
~equal in Calcium ~255mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +8167.7%
Contains more Vitamin B2Vitamin B2 +606.8%
Contains more Vitamin B3Vitamin B3 +17.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +702%
Contains more Vitamin B5Vitamin B5 +109.1%
Contains more Vitamin B6Vitamin B6 +245.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.7%
Contains more CholineCholine +51.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +15.6%
Contains more FatsFats +18.4%
Contains more CarbsCarbs +34%
Contains more WaterWater +57.8%
Contains more OtherOther +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +319.2%
Contains more Poly. FatPolyunsaturated fat +133%
~equal in Saturated Fat ~3.663g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more StarchStarch +∞%
Contains more SucroseSucrose +243.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +135.3%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almonds Flax seeds
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 Almonds Flax seeds Opinion
Calories 579kcal 534kcal Almonds
Protein 21.15g 18.29g Almonds
Fats 49.93g 42.16g Almonds
Vitamin C 0mg 0.6mg Flax seeds
Net carbs 9.05g 1.58g Almonds
Carbs 21.55g 28.88g Flax seeds
Magnesium 270mg 392mg Flax seeds
Calcium 269mg 255mg Almonds
Potassium 733mg 813mg Flax seeds
Iron 3.71mg 5.73mg Flax seeds
Sugar 4.35g 1.55g Flax seeds
Fiber 12.5g 27.3g Flax seeds
Copper 1.031mg 1.22mg Flax seeds
Zinc 3.12mg 4.34mg Flax seeds
Starch 0.72g Almonds
Phosphorus 481mg 642mg Flax seeds
Sodium 1mg 30mg Almonds
Vitamin A 2IU 0IU Almonds
Vitamin E 25.63mg 0.31mg Almonds
Manganese 2.179mg 2.482mg Flax seeds
Selenium 4.1µg 25.4µg Flax seeds
Vitamin B1 0.205mg 1.644mg Flax seeds
Vitamin B2 1.138mg 0.161mg Almonds
Vitamin B3 3.618mg 3.08mg Almonds
Vitamin B5 0.471mg 0.985mg Flax seeds
Vitamin B6 0.137mg 0.473mg Flax seeds
Vitamin K 0µg 4.3µg Flax seeds
Folate 44µg 87µg Flax seeds
Trans Fat 0.015g Flax seeds
Choline 52.1mg 78.7mg Flax seeds
Saturated Fat 3.802g 3.663g Flax seeds
Monounsaturated Fat 31.551g 7.527g Almonds
Polyunsaturated fat 12.329g 28.73g Flax seeds
Tryptophan 0.211mg 0.297mg Flax seeds
Threonine 0.601mg 0.766mg Flax seeds
Isoleucine 0.751mg 0.896mg Flax seeds
Leucine 1.473mg 1.235mg Almonds
Lysine 0.568mg 0.862mg Flax seeds
Methionine 0.157mg 0.37mg Flax seeds
Phenylalanine 1.132mg 0.957mg Almonds
Valine 0.855mg 1.072mg Flax seeds
Histidine 0.539mg 0.472mg Almonds
Fructose 0.11g 0g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g 0.007g Flax seeds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almonds Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
78%
Almonds
62%
Flax seeds
Minerals Daily Need Coverage Score
142%
Almonds
191%
Flax seeds

Comparison summary

Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 0.139g)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 0)
Which food is cheaper?
Almonds
Almonds 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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.