Flaxseed oil vs. Walnut — In-Depth Nutrition Comparison
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Important differences between flaxseed oil and walnut
- Flaxseed oil has more polyunsaturated fat; however, walnut has more copper, manganese, phosphorus, magnesium, iron, zinc, potassium, and calcium.
- Walnut's daily need coverage for copper is 169% more.
The food varieties used in the comparison are Oil, flaxseed, contains added sliced flaxseed and Nuts, walnuts, english.
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 more MagnesiumMagnesium | +953.3% |
| Contains more CalciumCalcium | +988.9% |
| Contains more PotassiumPotassium | +1322.6% |
| Contains more IronIron | +755.9% |
| Contains more CopperCopper | +2267.2% |
| Contains more ZincZinc | +896.8% |
| Contains more PhosphorusPhosphorus | +1181.5% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +2321.3% |
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.
| Contains more Vitamin KVitamin K | +22.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.067mg | 1.586mg | 169% |
| Manganese | 0.141mg | 3.414mg | 142% |
| Polyunsaturated fat | 64.876g | 47.174g | 118% |
| Fats | 99.01g | 65.21g | 52% |
| Phosphorus | 27mg | 346mg | 46% |
| Vitamin B6 | 0.537mg | 41% | |
| Magnesium | 15mg | 158mg | 34% |
| Iron | 0.34mg | 2.91mg | 32% |
| Protein | 0.37g | 15.23g | 30% |
| Monounsaturated fat | 20.634g | 8.933g | 29% |
| Vitamin B1 | 0.341mg | 28% | |
| Fiber | 6.7g | 27% | |
| Zinc | 0.31mg | 3.09mg | 25% |
| Folate | 98µg | 25% | |
| Saturated fat | 9.047g | 6.126g | 13% |
| Potassium | 31mg | 441mg | 12% |
| Vitamin B2 | 0.15mg | 12% | |
| Calories | 878kcal | 654kcal | 11% |
| Vitamin B5 | 0.57mg | 11% | |
| Calcium | 9mg | 98mg | 9% |
| Selenium | 4.9µg | 9% | |
| Vitamin B3 | 1.125mg | 7% | |
| Choline | 39.2mg | 7% | |
| Carbs | 0.39g | 13.71g | 4% |
| Vitamin C | 1.3mg | 1% | |
| Net carbs | 0.39g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 6mg | 2mg | 0% |
| Vitamin E | 0.71mg | 0.7mg | 0% |
| Vitamin A | 1µg | 0% | |
| Vitamin K | 3.3µg | 2.7µg | 0% |
| Trans fat | 0.184g | N/A | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% | |
| Omega-3 - ALA | 48.93g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.077g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.034g | 0g | N/A |
| Omega-6 - Linoleic acid | 15.679g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0.37 g
Fats:
99.01 g
Carbs:
0.39 g
Water:
0.16 g
Other:
0.07 g
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
| Contains more FatsFats | +51.8% |
| Contains more ProteinProtein | +4016.2% |
| Contains more CarbsCarbs | +3415.4% |
| Contains more WaterWater | +2443.8% |
| Contains more OtherOther | +2442.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
9.047 g
Monounsaturated fat:
Mono. Fat
20.634 g
Polyunsaturated fat:
Poly. Fat
64.876 g
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
| Contains more Mono. FatMonounsaturated fat | +131% |
| Contains more Poly. FatPolyunsaturated fat | +37.5% |
| Contains less Sat. FatSaturated fat | -32.3% |
