Rowal, raw vs Seeds, flaxseed
Nutrition comparison per 100 g.
Rowal, raw
110 kcal
Seeds, flaxseed
534 kcal
Calories
110 kcal
534 kcal
Protein
2.3 g
18.3 g
Carbs
23.9 g
28.9 g
Fiber
6.2 g
27.3 g
Sugars
14.1 g
1.6 g
Fat
2.0 g
42.2 g
Sodium
4 mg
30 mg
Key takeaways
- Rowal, raw has 79% fewer calories (110 kcal vs 534 kcal).
- Seeds, flaxseed has more protein (18.3 g vs 2.3 g).
- Rowal, raw has more carbs (23.9 g vs 28.9 g).
- Seeds, flaxseed has more fiber (27.3 g vs 6.2 g).
- Seeds, flaxseed has more sugars (1.6 g vs 14.1 g).
| Macronutrients | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Calories | 110 kcal | 534 kcal |
| Protein | 2.3 g | 18.3 g |
| Total Fat | 2.0 g | 42.2 g |
| Total Carbohydrate | 23.9 g | 28.9 g |
| Dietary Fiber | 6.2 g | 27.3 g |
| Total Sugars | 14.1 g | 1.6 g |
| Water | 71.4 g | 7.0 g |
| Carbohydrates | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Total Carbohydrate | 23.9 g | 28.9 g |
| Dietary Fiber | 6.2 g | 27.3 g |
| Total Sugars | 14.1 g | 1.6 g |
| Fats & Fatty Acids | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Total Fat | 2.0 g | 42.2 g |
| Saturated Fat | 0.2 g | 3.7 g |
| Monounsaturated Fat | ~ | 7.5 g |
| Polyunsaturated Fat | ~ | 28.7 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | ~ | 22,813.0 mg |
| Omega-6 Fatty Acids | ~ | 5,903.0 mg |
| Protein & Amino Acids | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Protein | 2.3 g | 18.3 g |
| Histidine | ~ | 472.0 mg |
| Isoleucine | ~ | 896.0 mg |
| Leucine | ~ | 1,235.0 mg |
| Lysine | ~ | 862.0 mg |
| Methionine | ~ | 370.0 mg |
| Phenylalanine | ~ | 957.0 mg |
| Threonine | ~ | 766.0 mg |
| Tryptophan | ~ | 297.0 mg |
| Valine | ~ | 1,072.0 mg |
| Alanine | ~ | 925.0 mg |
| Arginine | ~ | 1,925.0 mg |
| Aspartic Acid | ~ | 2,046.0 mg |
| Cystine | ~ | 340.0 mg |
| Glutamic Acid | ~ | 4,039.0 mg |
| Glycine | ~ | 1,248.0 mg |
| Proline | ~ | 806.0 mg |
| Serine | ~ | 970.0 mg |
| Tyrosine | ~ | 493.0 mg |
| Vitamins | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Vitamin A (RAE) | 19.0 mcg | 0.0 mcg |
| Vitamin C | 25.8 mg | 0.6 mg |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 0.3 mg |
| Vitamin K | ~ | 4.3 mcg |
| Thiamin (B1) | ~ | 1.6 mg |
| Riboflavin (B2) | ~ | 0.2 mg |
| Niacin (B3) | ~ | 3.1 mg |
| Vitamin B6 | ~ | 0.5 mg |
| Folate (B9) | ~ | 87.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 1.0 mg |
| Choline | ~ | 78.7 mg |
| Betaine | ~ | 3.1 mg |
| Minerals | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Calcium | 15.0 mg | 255.0 mg |
| Iron | 2.2 mg | 5.7 mg |
| Magnesium | 32.0 mg | 392.0 mg |
| Phosphorus | 52.0 mg | 642.0 mg |
| Potassium | 131.0 mg | 813.0 mg |
| Sodium | 4.0 mg | 30.0 mg |
| Zinc | 0.4 mg | 4.3 mg |
| Copper | 1.1 mg | 1.2 mg |
| Manganese | 0.2 mg | 2.5 mg |
| Selenium | ~ | 25.4 mcg |
| Sterols | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Campesterol | ~ | 45.0 mg |
| Stigmasterol | ~ | 11.0 mg |
| Beta-sitosterol | ~ | 90.0 mg |
| Other | Rowal, raw | Seeds, flaxseed |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.4 g | 3.7 g |
Frequently asked questions
Which has fewer calories, Rowal, raw or Seeds, flaxseed?
Rowal, raw has fewer calories: 110 kcal for Rowal, raw vs 534 kcal for Seeds, flaxseed per 100 g.
Which has more protein, Rowal, raw or Seeds, flaxseed?
Seeds, flaxseed has more protein: 2.3 g for Rowal, raw vs 18.3 g for Seeds, flaxseed per 100 g.
Which has more fiber, Rowal, raw or Seeds, flaxseed?
Seeds, flaxseed has more fiber: 6.2 g for Rowal, raw vs 27.3 g for Seeds, flaxseed per 100 g.
Is Rowal, raw or Seeds, flaxseed healthier?
Rowal, raw is lower in calories, and Seeds, flaxseed is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.