Seeds, flaxseed vs Nuts, coconut milk
Side by side, per 100 g, from the same USDA reference data.
Seeds, flaxseed has more — 534 calories per 100 g against 230 for nuts, coconut milk, a difference of 304 kcal (132% more). On protein it is Seeds, flaxseed 18.3 g versus nuts, coconut milk 2.3 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Seeds, flaxseed | Nuts, coconut milk | Difference |
|---|---|---|---|
| Calories | 534 kcal | 230 kcal | 304 kcal |
| Protein | 18.3 g | 2.3 g | 16.0 g |
| Total fat | 42.2 g | 23.8 g | 18.3 g |
| Saturated fat | 3.7 g | 21.1 g | 17.5 g |
| Carbohydrate | 28.9 g | 5.5 g | 23.3 g |
| Fibre | 27.3 g | 2.2 g | 25.1 g |
| Sugars | 1.6 g | 3.3 g | 1.8 g |
| Sodium | 30.0 mg | 15.0 mg | 15.0 mg |
| Potassium | 813.0 mg | 263.0 mg | 550.0 mg |
| Calcium | 255.0 mg | 16.0 mg | 239.0 mg |
| Iron | 5.7 mg | 1.6 mg | 4.1 mg |
| Vitamin C | 0.6 mg | 2.8 mg | 2.2 mg |
| Vitamin A | 0.0 µg | 0.0 µg | equal |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 7.0 g | 67.6 g | 60.7 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.