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% |
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 |
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
