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Flax vs Almond - In-Depth Nutrition Comparison

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Differences between Flax and Almond

  • Flax is higher in Vitamin B1, Fiber, Selenium, Magnesium, Vitamin B6, Iron, Phosphorus, and Copper, however Almond is richer in Vitamin E , and Vitamin B2.
  • Almond's daily need coverage for Vitamin E is 169% higher.
  • Flax has 8 times more Vitamin B1 than Almond. While Flax has 1.644mg of Vitamin B1, Almond has only 0.205mg.

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

Infographic

Flax vs Almond 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
Flax
6
:
2
Almond
Contains more Iron +54.4%
Contains more Magnesium +45.2%
Contains more Phosphorus +33.5%
Contains more Potassium +10.9%
Contains more Zinc +39.1%
Contains more Copper +18.3%
Contains less Sodium -96.7%
Equal in Calcium - 269
Equal in Potassium - 733
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Iron +54.4%
Contains more Magnesium +45.2%
Contains more Phosphorus +33.5%
Contains more Potassium +10.9%
Contains more Zinc +39.1%
Contains more Copper +18.3%
Contains less Sodium -96.7%
Equal in Calcium - 269
Equal in Potassium - 733

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
Flax
6
:
4
Almond
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +245.3%
Contains more Folate +97.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +8167.7%
Contains more Vitamin B2 +606.8%
Contains more Vitamin B3 +17.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +702%
Contains more Vitamin B5 +109.1%
Contains more Vitamin B6 +245.3%
Contains more Folate +97.7%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +8167.7%
Contains more Vitamin B2 +606.8%
Contains more Vitamin B3 +17.5%

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.
Flax Almond
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 Almond Opinion
Net carbs 1.58g 9.05g Almond
Protein 18.29g 21.15g Almond
Fats 42.16g 49.93g Almond
Carbs 28.88g 21.55g Flax
Calories 534kcal 579kcal Almond
Starch g 0.72g Almond
Fructose 0g 0.11g Almond
Sugar 1.55g 4.35g Flax
Fiber 27.3g 12.5g Flax
Calcium 255mg 269mg Almond
Iron 5.73mg 3.71mg Flax
Magnesium 392mg 270mg Flax
Phosphorus 642mg 481mg Flax
Potassium 813mg 733mg Flax
Sodium 30mg 1mg Almond
Zinc 4.34mg 3.12mg Flax
Copper 1.22mg 1.031mg Flax
Vitamin A 0IU 2IU Almond
Vitamin E 0.31mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 0mg Flax
Vitamin B1 1.644mg 0.205mg Flax
Vitamin B2 0.161mg 1.138mg Almond
Vitamin B3 3.08mg 3.618mg Almond
Vitamin B5 0.985mg 0.471mg Flax
Vitamin B6 0.473mg 0.137mg Flax
Folate 87µg 44µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 0µg Flax
Tryptophan 0.297mg 0.211mg Flax
Threonine 0.766mg 0.601mg Flax
Isoleucine 0.896mg 0.751mg Flax
Leucine 1.235mg 1.473mg Almond
Lysine 0.862mg 0.568mg Flax
Methionine 0.37mg 0.157mg Flax
Phenylalanine 0.957mg 1.132mg Almond
Valine 1.072mg 0.855mg Flax
Histidine 0.472mg 0.539mg Almond
Cholesterol 0mg 0mg
Trans Fat g 0.015g Flax
Saturated Fat 3.663g 3.802g Flax
Monounsaturated Fat 7.527g 31.551g Almond
Polyunsaturated fat 28.73g 12.329g Flax

Which food is preferable for your diet?

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

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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
63
Flax
82
Almond
Mineral Summary Score
181
Flax
139
Almond

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
110%
Flax
127%
Almond
Carbohydrates
29%
Flax
22%
Almond
Fats
195%
Flax
230%
Almond

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.

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