NutriBase

Flaxseed, Ground vs Nuts, Pine Nuts: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Nuts & Seeds Flaxseed, Ground 545 kcal · 100 g VS Nuts & Seeds Nuts, Pine Nuts 629 kcal · 100 g

Key differences

  • Nuts, Pine Nuts has more calories; Flaxseed, Ground is lower in calories.
  • Flaxseed, Ground has more protein per 100 g.
  • Flaxseed, Ground is notably higher in dietary fiber.
  • Flaxseed, Ground is notably higher in iron.
  • Flaxseed, Ground is notably higher in calcium.

Nutrient comparison (per 100 g)

Nutrient Flaxseed, Ground Nuts, Pine Nuts
Calories 545.1 kcal 629 kcal
Protein 18 g 11.6 g
Total Fat 37.3 g 61 g
Saturated Fat 3.3 g 9.4 g
Carbohydrate 34.4 g 19.3 g
Dietary Fiber 23.1 g 10.7 g
Total Sugars — —
Sodium 36.7 mg 72 mg
Potassium 793.4 mg 628 mg
Calcium 229.9 mg 8 mg
Iron 5.8 mg 3.1 mg
Magnesium 372.1 mg 234 mg
Vitamin C — 2 mg
Vitamin A — 1 mcg
Vitamin D — 0 mcg
Cholesterol — 0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Flaxseed, Ground

  • Protein 14.5%
  • Fat 67.3%
  • Carbs 18.3%

Nuts, Pine Nuts

  • Protein 7.1%
  • Fat 84.3%
  • Carbs 8.6%

Frequently asked questions

Which has more calories, Flaxseed, Ground or Nuts, Pine Nuts?
Per 100 g: Flaxseed, Ground has 545 kcal, Nuts, Pine Nuts has 629 kcal.
Which has more protein, Flaxseed, Ground or Nuts, Pine Nuts?
Per 100 g: Flaxseed, Ground has 18 g of protein, Nuts, Pine Nuts has 11.6 g.

Compare with other foods

Flaxseed, Ground vs Almond Butter, Creamy Flaxseed, Ground vs Flour, Almond Flaxseed, Ground vs Flour, Chestnut Flaxseed, Ground vs Flour, Coconut Pick a pair manually →

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.