Seeds, flaxseed vs Nuts, hazelnuts or filberts
Side by side, per 100 g, from the same USDA reference data.
Nuts, hazelnuts or filberts has more — 628 calories per 100 g against 534 for seeds, flaxseed, a difference of 94 kcal (18% more). On protein it is Seeds, flaxseed 18.3 g versus nuts, hazelnuts or filberts 15.0 g per 100 g.
Nutrient by nutrient, per 100 g
| Per 100 g | Seeds, flaxseed | Nuts, hazelnuts or filberts | Difference |
|---|---|---|---|
| Calories | 534 kcal | 628 kcal | 94 kcal |
| Protein | 18.3 g | 15.0 g | 3.3 g |
| Total fat | 42.2 g | 60.8 g | 18.6 g |
| Saturated fat | 3.7 g | 4.5 g | 0.8 g |
| Carbohydrate | 28.9 g | 16.7 g | 12.2 g |
| Fibre | 27.3 g | 9.7 g | 17.6 g |
| Sugars | 1.6 g | 4.3 g | 2.8 g |
| Sodium | 30.0 mg | 0.0 mg | 30.0 mg |
| Potassium | 813.0 mg | 680.0 mg | 133.0 mg |
| Calcium | 255.0 mg | 114.0 mg | 141.0 mg |
| Iron | 5.7 mg | 4.7 mg | 1.0 mg |
| Vitamin C | 0.6 mg | 6.3 mg | 5.7 mg |
| Vitamin A | 0.0 µg | 1.0 µg | 1.0 µg |
| Cholesterol | 0.0 mg | 0.0 mg | equal |
| Water | 7.0 g | 5.3 g | 1.7 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.