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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
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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.
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% 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 EVitamin E +8167.7%
Contains more Vitamin B2Vitamin B2 +606.8%
Contains more Vitamin B3Vitamin B3 +17.5%
~equal in Vitamin A ~0µg
~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
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Almonds DV% diff.
Vitamin E 0.31mg 25.63mg 169%
Vitamin B1 1.644mg 0.205mg 120%
Polyunsaturated fat 28.73g 12.329g 109%
Vitamin B2 0.161mg 1.138mg 75%
Monounsaturated fat 7.527g 31.551g 60%
Fiber 27.3g 12.5g 59%
Selenium 25.4µg 4.1µg 39%
Magnesium 392mg 270mg 29%
Vitamin B6 0.473mg 0.137mg 26%
Iron 5.73mg 3.71mg 25%
Phosphorus 642mg 481mg 23%
Copper 1.22mg 1.031mg 21%
Manganese 2.482mg 2.179mg 13%
Fats 42.16g 49.93g 12%
Folate 87µg 44µg 11%
Zinc 4.34mg 3.12mg 11%
Vitamin B5 0.985mg 0.471mg 10%
Protein 18.29g 21.15g 6%
Choline 78.7mg 52.1mg 5%
Vitamin K 4.3µg 0µg 4%
Vitamin B3 3.08mg 3.618mg 3%
Calories 534kcal 579kcal 2%
Carbs 28.88g 21.55g 2%
Potassium 813mg 733mg 2%
Sodium 30mg 1mg 1%
Calcium 255mg 269mg 1%
Saturated fat 3.663g 3.802g 1%
Vitamin C 0.6mg 0mg 1%
Net carbs 1.58g 9.05g N/A
Sugar 1.55g 4.35g N/A
Starch 0.72g 0%
Trans fat 0.015g N/A
Tryptophan 0.297mg 0.211mg 0%
Threonine 0.766mg 0.601mg 0%
Isoleucine 0.896mg 0.751mg 0%
Leucine 1.235mg 1.473mg 0%
Lysine 0.862mg 0.568mg 0%
Methionine 0.37mg 0.157mg 0%
Phenylalanine 0.957mg 1.132mg 0%
Valine 1.072mg 0.855mg 0%
Histidine 0.472mg 0.539mg 0%
Fructose 0g 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.007g 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

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 is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
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)

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.