Nuts AlmondsvsFlaxseed
Nuts Almonds has 579 calories and 21g protein per 100g. Flaxseed has 534 calories and 18g protein per 100g Nuts Almonds has more protein, Flaxseed is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Almonds vs Flaxseed
Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g fat — fat and protein slow digestion while fiber adds bulk.
Flaxseed is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Flaxseed provides 813mg of potassium per 100g — important for muscle function and hydration.
Flaxseed has 5.7mg of iron per 100g — important for energy and preventing anemia.
⚠️Things to Watch
Nuts Almonds
Calorie-dense at 579 kcal per 100g, so portion size matters.
Flaxseed
Calorie-dense at 534 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Almonds | Seeds Flaxseed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 579kcal29% | 534kcal27% | +45kcal |
| Protein | 21g42% | 18g37% | +2.9g |
| Total Fat | 50g64% | 42g54% | +7.7g |
| Saturated Fat | 3.8g19% | 3.7g18% | +0.14g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 22g8% | 29g11% | <0.1g |
| Dietary Fiber | 13g45% | 27g98% | <0.1g |
| Sugars | 4.3g | 1.6g | +2.8g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0.60mg1% | <0.1mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 26mg171% | 0.31mg2% | +25mg |
| Vitamin K | 0mcg0% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | 0.14mg8% | 0.47mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 44mcg11% | 87mcg22% | <0.1mcg |
| Thiamin (B1) | 0.20mg17% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | 1.1mg88% | 0.16mg12% | +0.98mg |
| Niacin (B3) | 3.6mg23% | 3.1mg19% | +0.54mg |
| 🔶Minerals | |||
| Sodium | 1.0mg0% | 30mg1% | <0.1mg |
| Calcium | 269mg21% | 255mg20% | +14mg |
| Iron | 3.7mg21% | 5.7mg32% | <0.1mg |
| Potassium | 733mg16% | 813mg17% | <0.1mg |
| Phosphorus | 481mg38% | 642mg51% | <0.1mg |
| Magnesium | 270mg64% | 392mg93% | <0.1mg |
| Zinc | 3.1mg28% | 4.3mg39% | <0.1mg |
| Copper | 1.0mg114% | 1.2mg136% | <0.1mg |
| Manganese | 2.2mg95% | 2.5mg108% | <0.1mg |
| Selenium | 4.1mcg7% | 25mcg46% | <0.1mcg |
🔬Nutritional Analysis
Calories: Flaxseed is moderately lower in calories than Nuts Almonds, containing 534 kcal compared to 579 kcal per 100g (8% fewer calories).
Protein: Nuts Almonds provides more protein with 21.2g versus 18.3g per 100g. In terms of protein-to-calorie efficiency, Nuts Almonds offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Nuts Almonds has 49.9g and Flaxseed has 42.2g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Flaxseed: 0.6mg vs 0mg), Vitamin K (Flaxseed: 4.3mcg vs 0mcg), Vitamin E (Nuts Almonds: 25.6mg vs 0.31mg).
Key Minerals: Notable mineral differences include Sodium (Flaxseed: 30mg vs 1mg), Selenium (Flaxseed: 25.4mcg vs 4.1mcg), Iron (Flaxseed: 5.73mg vs 3.71mg).
Diet Suitability: Nuts Almonds fits a high-protein diet. Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Almonds or Flaxseed?
- Nuts Almonds has more protein with 21.2g per 100g compared to 18.3g for Flaxseed.
- Which is lower in calories, Nuts Almonds or Flaxseed?
- Flaxseed is lower in calories with 534 kcal per 100g versus 579 kcal.
- Is Nuts Almonds or Flaxseed healthier?
- It depends on your goals. Nuts Almonds has 579 calories and 21.2g protein per 100g, while Flaxseed has 534 calories and 18.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Almonds or Flaxseed?
- Flaxseed is leaner with 42.2g of fat per 100g compared to 49.9g.
- Which has more fiber, Nuts Almonds or Flaxseed?
- Flaxseed has more fiber with 27.3g per 100g compared to 12.5g.