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.
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
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
Saturated fat:
Sat. Fat
3.802 g
Monounsaturated fat:
Mono. Fat
31.551 g
Polyunsaturated fat:
Poly. Fat
12.329 g
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
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
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.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 25.63mg | 0.31mg | 169% |
| Vitamin B1 | 0.205mg | 1.644mg | 120% |
| Polyunsaturated fat | 12.329g | 28.73g | 109% |
| Vitamin B2 | 1.138mg | 0.161mg | 75% |
| Monounsaturated fat | 31.551g | 7.527g | 60% |
| Fiber | 12.5g | 27.3g | 59% |
| Selenium | 4.1µg | 25.4µg | 39% |
| Magnesium | 270mg | 392mg | 29% |
| Vitamin B6 | 0.137mg | 0.473mg | 26% |
| Iron | 3.71mg | 5.73mg | 25% |
| Phosphorus | 481mg | 642mg | 23% |
| Copper | 1.031mg | 1.22mg | 21% |
| Manganese | 2.179mg | 2.482mg | 13% |
| Fats | 49.93g | 42.16g | 12% |
| Folate | 44µg | 87µg | 11% |
| Zinc | 3.12mg | 4.34mg | 11% |
| Vitamin B5 | 0.471mg | 0.985mg | 10% |
| Protein | 21.15g | 18.29g | 6% |
| Choline | 52.1mg | 78.7mg | 5% |
| Vitamin K | 0µg | 4.3µg | 4% |
| Vitamin B3 | 3.618mg | 3.08mg | 3% |
| Calories | 579kcal | 534kcal | 2% |
| Carbs | 21.55g | 28.88g | 2% |
| Potassium | 733mg | 813mg | 2% |
| Sodium | 1mg | 30mg | 1% |
| Calcium | 269mg | 255mg | 1% |
| Saturated fat | 3.802g | 3.663g | 1% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 9.05g | 1.58g | N/A |
| Sugar | 4.35g | 1.55g | N/A |
| Starch | 0.72g | 0% | |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.297mg | 0% |
| Threonine | 0.601mg | 0.766mg | 0% |
| Isoleucine | 0.751mg | 0.896mg | 0% |
| Leucine | 1.473mg | 1.235mg | 0% |
| Lysine | 0.568mg | 0.862mg | 0% |
| Methionine | 0.157mg | 0.37mg | 0% |
| Phenylalanine | 1.132mg | 0.957mg | 0% |
| Valine | 0.855mg | 1.072mg | 0% |
| Histidine | 0.539mg | 0.472mg | 0% |
| Fructose | 0.11g | 0g | 0% |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
142%
191%
Comparison summary
Which food is lower in Sugar?
Flax seeds is lower in Sugar (difference - 2.8g)
Which food is lower in Saturated fat?
Flax seeds is lower in Saturated fat (difference - 0.139g)
Which food is richer in minerals?
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds is relatively richer in vitamins
Which food contains less Sodium?
Almonds contains less Sodium (difference - 29mg)
Which food is lower in glycemic index?
Almonds is lower in glycemic index (difference - 0)
Which food is cheaper?
Almonds is cheaper (difference - $0.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)