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  6. Flax seeds vs. Almonds

Flax seeds vs. Almonds — In-Depth Nutrition Comparison

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Differences between flax seeds and almonds

  • Flax seeds are higher in vitamin B1, fiber, selenium, magnesium, vitamin B6, iron, phosphorus, and copper; however, almonds are richer in vitamin E and vitamin B2.
  • Almonds' daily need coverage for vitamin E is 169% higher.
  • Flax seeds have 8 times more Vitamin B1 than almonds. While flax seeds have 1.644mg of Vitamin B1, almonds have only 0.205mg.

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

Infographic

Flax seeds vs Almonds infographic
Infographic link

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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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%
Contains more MagnesiumMagnesium +45.2%
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%
Contains less SodiumSodium -96.7%
~equal in Calcium ~269mg
~equal in Potassium ~733mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more GlucoseGlucose +135.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +243.5%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~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.
Flax seeds Almonds
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 Flax seeds Almonds Opinion
Calories 534kcal 579kcal Almonds
Protein 18.29g 21.15g Almonds
Fats 42.16g 49.93g Almonds
Vitamin C 0.6mg 0mg Flax seeds
Net carbs 1.58g 9.05g Almonds
Carbs 28.88g 21.55g Flax seeds
Magnesium 392mg 270mg Flax seeds
Calcium 255mg 269mg Almonds
Potassium 813mg 733mg Flax seeds
Iron 5.73mg 3.71mg Flax seeds
Sugar 1.55g 4.35g Flax seeds
Fiber 27.3g 12.5g Flax seeds
Copper 1.22mg 1.031mg Flax seeds
Zinc 4.34mg 3.12mg Flax seeds
Starch 0.72g Almonds
Phosphorus 642mg 481mg Flax seeds
Sodium 30mg 1mg Almonds
Vitamin A 0IU 2IU Almonds
Vitamin E 0.31mg 25.63mg Almonds
Manganese 2.482mg 2.179mg Flax seeds
Selenium 25.4µg 4.1µg Flax seeds
Vitamin B1 1.644mg 0.205mg Flax seeds
Vitamin B2 0.161mg 1.138mg Almonds
Vitamin B3 3.08mg 3.618mg Almonds
Vitamin B5 0.985mg 0.471mg Flax seeds
Vitamin B6 0.473mg 0.137mg Flax seeds
Vitamin K 4.3µg 0µg Flax seeds
Folate 87µg 44µg Flax seeds
Trans Fat 0.015g Flax seeds
Choline 78.7mg 52.1mg Flax seeds
Saturated Fat 3.663g 3.802g Flax seeds
Monounsaturated Fat 7.527g 31.551g Almonds
Polyunsaturated fat 28.73g 12.329g Flax seeds
Tryptophan 0.297mg 0.211mg Flax seeds
Threonine 0.766mg 0.601mg Flax seeds
Isoleucine 0.896mg 0.751mg Flax seeds
Leucine 1.235mg 1.473mg Almonds
Lysine 0.862mg 0.568mg Flax seeds
Methionine 0.37mg 0.157mg Flax seeds
Phenylalanine 0.957mg 1.132mg Almonds
Valine 1.072mg 0.855mg Flax seeds
Histidine 0.472mg 0.539mg Almonds
Fructose 0g 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.007g 0.002g 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
Flax seeds Almonds
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
62%
Flax seeds
78%
Almonds
Minerals Daily Need Coverage Score
191%
Flax seeds
142%
Almonds

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.