Flaxseed vs Almonds
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Flaxseed vs Almonds (Raw, Unsalted): nutrition per 100 g
| Per 100 g | Flaxseed | Almonds (Raw, Unsalted) |
|---|---|---|
| Calories | 545 kcal | 626 kcal |
| Protein | 18 g | 21.5 g |
| Carbohydrate | 34.4 g | 20 g |
| Fat | 37.3 g | 51.1 g |
| Fibre | 23.1 g | 10.8 g |
| Allergens | None listed | Tree nuts |
Vitamins and minerals per 100 g
| Nutrient | Flaxseed | Almonds (Raw, Unsalted) |
|---|---|---|
| Calcium, Ca | 229.9 mg | 253.6 mg |
| Choline, total | 78.7 mg | 52.1 mg |
| Copper, Cu | 1.34 mg | 0.91 mg |
| Folate, DFE | 87 ug | 44 ug |
| Folate, food | 87 ug | 44 ug |
| Folate, total | 41.45 ug | 44 ug |
| Iron, Fe | 5.78 mg | 3.74 mg |
| Magnesium, Mg | 372.1 mg | 257.6 mg |
| Manganese, Mn | 2.41 mg | 2.15 mg |
| Niacin | 3.76 mg | 3.77 mg |
| Pantothenic acid | 0.99 mg | 0.47 mg |
| Phosphorus, P | 556.4 mg | 502.9 mg |
| Potassium, K | 793.4 mg | 732.8 mg |
| Riboflavin | 0.16 mg | 1.14 mg |
| Selenium, Se | 135.9 ug | 4.1 ug |
| Sodium, Na | 36.74 mg | 0 mg |
| Thiamin | 0.54 mg | 0.16 mg |
| Vitamin A, IU | 0 iu | 2 iu |
| Vitamin B-6 | 0.39 mg | 0.1 mg |
| Vitamin C, total ascorbic acid | 0.6 mg | 0 mg |
| Zinc, Zn | 4.74 mg | 2.87 mg |
Flaxseed is higher in fibre and carbohydrate, and the leaner, lower-calorie choice. Almonds (Raw, Unsalted) is higher in protein and fat. That makes Flaxseed more relevant when you want more fibre for fullness and digestion, and Almonds (Raw, Unsalted) when you want protein for fullness or recovery.
Full nutrition facts: Flaxseed · Almonds (Raw, Unsalted)
Bottom line
Per 100 g, flaxseed provides 545 kcal, 18 g protein, 34.4 g carbohydrate, 37.3 g fat and 23.1 g fiber; almonds provide 626 kcal, 21.5 g protein, 20 g carbohydrate, 51.1 g fat and 10.8 g fiber.
The two are not really competitors — they do different jobs. Flaxseed is the richest common plant source of the omega-3 fat ALA (about 23 g per 100 g) and of lignans, and its fiber is largely soluble, which is why a tablespoon thickens smoothies and helps regularity. Almonds are mostly monounsaturated fat with more protein per gram, plus one of the best food sources of vitamin E. Flaxseed also leads on magnesium, iron, zinc and thiamin.
Two practical points: flaxseed must be ground to be digested — whole seeds pass through largely intact — and ground flax goes rancid quickly, so keep it refrigerated. A typical serving is 1–2 tablespoons (7–14 g) of flax versus a 28 g handful of almonds, so per serving almonds carry roughly three times the calories.
In short: for fiber, omega-3 ALA and fewer calories per gram, flaxseed; for protein, vitamin E and a snack you eat on its own, almonds. Many people use both — flax in oatmeal or yogurt, almonds as the snack.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.