Nuts, almonds vs Seeds, flaxseed
Side by side, per 100 g, from the same USDA reference data.
Nuts, almonds has more — 579 calories per 100 g against 534 for seeds, flaxseed, a difference of 45 kcal (8% more). On protein it is Nuts, almonds 21.2 g versus seeds, flaxseed 18.3 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Nuts, almonds | Seeds, flaxseed | Difference |
|---|---|---|---|
| Calories | 579 kcal | 534 kcal | 45 kcal |
| Protein | 21.2 g | 18.3 g | 2.9 g |
| Total fat | 49.9 g | 42.2 g | 7.8 g |
| Saturated fat | 3.8 g | 3.7 g | 0.1 g |
| Carbohydrate | 21.6 g | 28.9 g | 7.3 g |
| Fibre | 12.5 g | 27.3 g | 14.8 g |
| Sugars | 4.4 g | 1.6 g | 2.8 g |
| Sodium | 1.0 mg | 30.0 mg | 29.0 mg |
| Potassium | 733.0 mg | 813.0 mg | 80.0 mg |
| Calcium | 269.0 mg | 255.0 mg | 14.0 mg |
| Iron | 3.7 mg | 5.7 mg | 2.0 mg |
| Vitamin C | 0.0 mg | 0.6 mg | 0.6 mg |
| Vitamin A | 0.0 µg | 0.0 µg | equal |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 4.4 g | 7.0 g | 2.6 g |
Highlighted cells are the higher of the two. "Higher" is not automatically "better" — it depends entirely on what you are trying to do.
Source: USDA FoodData Central, SR Legacy. General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.