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Almonds vs Flax Seeds: Which Is Healthier?

This article explains the key similarities and differences between almonds and flax seeds, foods from the nuts and seeds group. Read on to learn more about the almonds vs flax seeds comparison.
Michael Whaley, Health Writer

Written by Michael Whaley, Health Writer. Updated on January 3, 2023.

Almonds and flax seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on almonds and flax seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.


Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.

Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.

They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.

In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.

Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.

Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.

Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.

They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Flax Seeds

Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.

These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.

Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.

They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.

There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.

Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.

It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.

They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.

Flax Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.

Almonds vs Flax Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs flax seeds.

This comparison will start by comparing the caloric value of almonds and flax seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

AlmondsFlax Seeds
Energy579 kcal534 kcal
Carbs21.6 g28.9 g
Sugar4.35 g1.55 g
Fiber12.5 g27.3 g
Protein21.2 g18.3 g
Fat49.9 g42.2 g
Saturated Fat3.8 g3.66 g

Almonds vs Flax Seeds Calories

Nuts and seeds are generally high in calories; the same goes for almonds and flax seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing flax seeds vs almonds for weight loss, flax seeds are slightly lower in calories, with 150 calories per serving, compared to 162 calories per serving of almonds.

However, both almonds and flax seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Almonds vs Flax Seeds Protein

Nuts and seeds, including almonds and flax seeds, are an important source of plant-based protein.

Almonds offer around 14% more protein than flax seeds.

Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while flax seeds have 18.3 grams of protein per 100 grams (or 5.1g per serving).

Almonds vs Flax Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and flax seeds.

The total amount of carbohydrates is around 25% higher in flax seeds than in almonds. They have 28.9 grams per 100 grams, compared to 21.6 grams in almonds.


There’s less sugar in flax seeds than in almonds, 67% precisely.

One handful of flax seeds (28 grams) contains 0.4 grams of sugar, while the same amount of almonds contains 1.2 grams.

Lastly, let’s take a look at the dietary fiber in almonds and flax seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7.6 grams of fiber per portion, flax seeds are a better source of fiber than almonds which offer 3.5 grams per portion.

Almonds vs Flax Seeds Fats

Like the other nuts and seeds, fats in almonds and flax seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in almonds and flax seeds:

  • Almonds: 49.9 grams per 100 grams
  • Flax Seeds: 42.2 per 100 grams

Speaking of saturated fats, flax seeds are 3% lower in saturated fats.

Flax Seeds and almonds contain 3.7 grams and 3.8 grams of saturated fat per 100 grams, respectively.

Almonds vs Flax Seeds Vitamins Content

This section will discuss the vitamin content of almonds and flax seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Almonds have a higher amount of vitamin C, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin K.

However, flax seeds have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.

Almonds and flax seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins almonds and flax seeds contain side by side, so you can easily compare them.

AlmondsFlax Seeds
Vitamin A2 IU0
Vitamin C00.6 mg
Vitamin D00
Vitamin B1 (Thiamine)0.205 mg1.64 mg
Vitamin B2 (Riboflavin)1.14 mg0.161 mg
Vitamin B3 (Niacin)3.62 mg3.08 mg
Vitamin B5 (Pantothenic acid)0.471 mg0.985 mg
Vitamin B6 (Pyroxidine)0.137 mg0.473 mg
Vitamin B9 (Folate)44 µg87 µg
Vitamin B12 (Cobalamin)00
Vitamin E25.6 mg0.31 mg
Vitamin K04.3 µg

Almonds vs Flax Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and flax seeds comparison focuses on their mineral content.

Almonds are a better source of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than flax seeds.

On the other hand, flax seeds have a higher amount of calcium.

Almonds and flax seeds contain the same amount of fluoride.

Check out the table below to learn how almonds and flax seeds compare when it comes to mineral contents.

AlmondsFlax Seeds
Calcium269 mg255 mg
Copper1.03 mg1.22 mg
Iron3.71 mg5.73 mg
Magnesium270 mg392 mg
Manganese2.18 mg2.48 mg
Phosphorus481 mg642 mg
Potassium733 mg813 mg
Selenium4.1 µg25.4 µg
Sodium1 mg30 mg
Zinc3.12 mg4.34 mg

The Final Word

Almonds and flax seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both almonds and flax seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.


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