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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 Potassium +10.9%
Contains more Magnesium +45.2%
Contains more Copper +18.3%
Contains more Zinc +39.1%
Contains more Phosphorus +33.5%
Equal in Calcium - 255
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -96.7%
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%
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 Vitamin K +∞%
Contains more Folate +97.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 Folate +97.7%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Almond Flax Opinion
Calories 579 534 Almond
Protein 21.15 18.29 Almond
Fats 49.93 42.16 Almond
Vitamin C 0 0.6 Flax
Carbs 21.55 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 5.73 Flax
Calcium 269 255 Almond
Potassium 733 813 Flax
Magnesium 270 392 Flax
Sugar 4.35 1.55 Flax
Fiber 12.5 27.3 Flax
Copper 1.031 1.22 Flax
Zinc 3.12 4.34 Flax
Starch 0.72 Almond
Phosphorus 481 642 Flax
Sodium 1 30 Almond
Vitamin A 2 0 Almond
Vitamin E 25.63 0.31 Almond
Vitamin D 0 0
Vitamin B1 0.205 1.644 Flax
Vitamin B2 1.138 0.161 Almond
Vitamin B3 3.618 3.08 Almond
Vitamin B5 0.471 0.985 Flax
Vitamin B6 0.137 0.473 Flax
Vitamin B12 0 0
Vitamin K 0 4.3 Flax
Folate 44 87 Flax
Trans Fat 0.015 Flax
Saturated Fat 3.802 3.663 Flax
Monounsaturated Fat 31.551 7.527 Almond
Polyunsaturated fat 12.329 28.73 Flax
Tryptophan 0.211 0.297 Flax
Threonine 0.601 0.766 Flax
Isoleucine 0.751 0.896 Flax
Leucine 1.473 1.235 Almond
Lysine 0.568 0.862 Flax
Methionine 0.157 0.37 Flax
Phenylalanine 1.132 0.957 Almond
Valine 0.855 1.072 Flax
Histidine 0.539 0.472 Almond
Fructose 0.11 0 Almond

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.