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Almond vs Flax - In-Depth Nutrition Comparison

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Differences between Almond and Flax

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

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

Infographic

Almond vs Flax 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
2
:
6
Flax
Contains less Sodium -96.7%
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%
Equal in Calcium - 255
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -96.7%
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%
Equal in Calcium - 255

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
Almond
4
:
6
Flax
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 Folate +97.7%
Contains more Vitamin K +∞%
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%
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%
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 Folate +97.7%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Flax
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 Almond Flax Opinion
Net carbs 9.05g 1.58g Almond
Protein 21.15g 18.29g Almond
Fats 49.93g 42.16g Almond
Carbs 21.55g 28.88g Flax
Calories 579kcal 534kcal Almond
Starch 0.72g g Almond
Fructose 0.11g 0g Almond
Sugar 4.35g 1.55g Flax
Fiber 12.5g 27.3g Flax
Calcium 269mg 255mg Almond
Iron 3.71mg 5.73mg Flax
Magnesium 270mg 392mg Flax
Phosphorus 481mg 642mg Flax
Potassium 733mg 813mg Flax
Sodium 1mg 30mg Almond
Zinc 3.12mg 4.34mg Flax
Copper 1.031mg 1.22mg Flax
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.31mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.205mg 1.644mg Flax
Vitamin B2 1.138mg 0.161mg Almond
Vitamin B3 3.618mg 3.08mg Almond
Vitamin B5 0.471mg 0.985mg Flax
Vitamin B6 0.137mg 0.473mg Flax
Folate 44µg 87µg Flax
Vitamin B12 0µg 0µg
Vitamin K 0µg 4.3µg Flax
Tryptophan 0.211mg 0.297mg Flax
Threonine 0.601mg 0.766mg Flax
Isoleucine 0.751mg 0.896mg Flax
Leucine 1.473mg 1.235mg Almond
Lysine 0.568mg 0.862mg Flax
Methionine 0.157mg 0.37mg Flax
Phenylalanine 1.132mg 0.957mg Almond
Valine 0.855mg 1.072mg Flax
Histidine 0.539mg 0.472mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g g Flax
Saturated Fat 3.802g 3.663g Flax
Monounsaturated Fat 31.551g 7.527g Almond
Polyunsaturated fat 12.329g 28.73g Flax

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
63
Flax
Mineral Summary Score
139
Almond
181
Flax

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 food.
Protein
127%
Almond
110%
Flax
Carbohydrates
22%
Almond
29%
Flax
Fats
230%
Almond
195%
Flax

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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