Walnut vs. Flax — In-Depth Nutrition Comparison
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A recap on differences between Walnut and Flax
- Walnut has more Copper, and Manganese, however, Flax is higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Iron, and Calcium.
- Flax covers your daily Vitamin B1 needs 109% more than Walnut.
- Flax contains 2 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Flax contains 3.663g.
Food varieties used in this article are Nuts, walnuts, english and Seeds, flaxseed.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Sodium
-93.3%
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Copper
+30%
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Manganese
+37.6%
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Calcium
+160.2%
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Iron
+96.9%
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Magnesium
+148.1%
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Phosphorus
+85.5%
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Potassium
+84.4%
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Zinc
+40.5%
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Selenium
+418.4%
Contains
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Sodium
-93.3%
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Copper
+30%
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Manganese
+37.6%
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Calcium
+160.2%
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Iron
+96.9%
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Magnesium
+148.1%
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Phosphorus
+85.5%
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Potassium
+84.4%
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Zinc
+40.5%
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Selenium
+418.4%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin A
+∞%
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Vitamin E
+125.8%
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Vitamin C
+116.7%
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Vitamin B6
+13.5%
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Folate
+12.6%
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Vitamin B1
+382.1%
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Vitamin B3
+173.8%
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Vitamin B5
+72.8%
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Vitamin K
+59.3%
Equal in Vitamin B2 - 0.161
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Vitamin A
+∞%
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Vitamin E
+125.8%
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Vitamin C
+116.7%
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Vitamin B6
+13.5%
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Folate
+12.6%
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Vitamin B1
+382.1%
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Vitamin B3
+173.8%
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Vitamin B5
+72.8%
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Vitamin K
+59.3%
Equal in Vitamin B2 - 0.161
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+54.7%
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Protein
+20.1%
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Carbs
+110.6%
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Water
+71%
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Other
+108.4%
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Fats
+54.7%
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Protein
+20.1%
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Carbs
+110.6%
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Water
+71%
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Other
+108.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+18.7%
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Polyunsaturated fat
+64.2%
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Saturated Fat
-40.2%
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Monounsaturated Fat
+18.7%
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Polyunsaturated fat
+64.2%
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Saturated Fat
-40.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+111.3%
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Fructose
+∞%
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Glucose
+400%
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Starch
+∞%
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Sucrose
+111.3%
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Fructose
+∞%
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Glucose
+400%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 1.58g |
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| Protein | 15.23g | 18.29g |
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| Fats | 65.21g | 42.16g |
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| Carbs | 13.71g | 28.88g |
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| Calories | 654kcal | 534kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g | 0g |
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| Sugar | 2.61g | 1.55g |
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| Fiber | 6.7g | 27.3g |
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| Calcium | 98mg | 255mg |
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| Iron | 2.91mg | 5.73mg |
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| Magnesium | 158mg | 392mg |
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| Phosphorus | 346mg | 642mg |
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| Potassium | 441mg | 813mg |
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| Sodium | 2mg | 30mg |
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| Zinc | 3.09mg | 4.34mg |
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| Copper | 1.586mg | 1.22mg |
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| Manganese | 3.414mg | 2.482mg |
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| Selenium | 4.9µg | 25.4µg |
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| Vitamin A | 20IU | 0IU |
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| Vitamin A RAE | 1µg | 0µg |
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| Vitamin E | 0.7mg | 0.31mg |
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| Vitamin C | 1.3mg | 0.6mg |
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| Vitamin B1 | 0.341mg | 1.644mg |
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| Vitamin B2 | 0.15mg | 0.161mg |
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| Vitamin B3 | 1.125mg | 3.08mg |
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| Vitamin B5 | 0.57mg | 0.985mg |
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| Vitamin B6 | 0.537mg | 0.473mg |
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| Folate | 98µg | 87µg |
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| Vitamin K | 2.7µg | 4.3µg |
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| Tryptophan | 0.17mg | 0.297mg |
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| Threonine | 0.596mg | 0.766mg |
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| Isoleucine | 0.625mg | 0.896mg |
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| Leucine | 1.17mg | 1.235mg |
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| Lysine | 0.424mg | 0.862mg |
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| Methionine | 0.236mg | 0.37mg |
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| Phenylalanine | 0.711mg | 0.957mg |
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| Valine | 0.753mg | 1.072mg |
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| Histidine | 0.391mg | 0.472mg |
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| Saturated Fat | 6.126g | 3.663g |
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| Monounsaturated Fat | 8.933g | 7.527g |
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| Polyunsaturated fat | 47.174g | 28.73g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.007g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
63%
Minerals Daily Need Coverage Score
152%
191%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flax is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Flax is lower in Saturated Fat (difference - 2.463g)
Which food is cheaper?
Flax is cheaper (difference - $2)
Which food is richer in minerals?
Flax is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.