Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart

Flax vs Walnut - In-Depth Nutrition Comparison

Compare

A recap on differences between Flax and Walnut

  • Flax has more Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Iron, and Calcium, however Walnut is higher in Copper, and Manganese.
  • Flax covers your daily Vitamin B1 needs 109% more than Walnut.
  • Walnut contains 5 times less Selenium than Flax. Flax contains 25.4µg of Selenium, while Walnut contains 4.9µg.
  • Flax has less Saturated Fat.

Food varieties used in this article are Seeds, flaxseed and Nuts, walnuts, english.

Infographic

Flax vs Walnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
6
:
2
Walnut
Contains more Iron +96.9%
Contains more Calcium +160.2%
Contains more Potassium +84.4%
Contains more Magnesium +148.1%
Contains more Zinc +40.5%
Contains more Phosphorus +85.5%
Contains more Copper +30%
Contains less Sodium -93.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +96.9%
Contains more Calcium +160.2%
Contains more Potassium +84.4%
Contains more Magnesium +148.1%
Contains more Zinc +40.5%
Contains more Phosphorus +85.5%
Contains more Copper +30%
Contains less Sodium -93.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Flax
5
:
5
Walnut
Contains more Vitamin B1 +382.1%
Contains more Vitamin B3 +173.8%
Contains more Vitamin B5 +72.8%
Contains more Vitamin K +59.3%
Contains more Vitamin C +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +125.8%
Contains more Vitamin B6 +13.5%
Contains more Folate +12.6%
Equal in Vitamin B2 - 0.15
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Contains more Vitamin B1 +382.1%
Contains more Vitamin B3 +173.8%
Contains more Vitamin B5 +72.8%
Contains more Vitamin K +59.3%
Contains more Vitamin C +116.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +125.8%
Contains more Vitamin B6 +13.5%
Contains more Folate +12.6%
Equal in Vitamin B2 - 0.15

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flax Walnut
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flax Walnut Opinion
Calories 534kcal 654kcal Walnut
Protein 18.29g 15.23g Flax
Fats 42.16g 65.21g Walnut
Vitamin C 0.6mg 1.3mg Walnut
Net carbs 1.58g 7.01g Walnut
Carbs 28.88g 13.71g Flax
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.73mg 2.91mg Flax
Calcium 255mg 98mg Flax
Potassium 813mg 441mg Flax
Magnesium 392mg 158mg Flax
Sugar 1.55g 2.61g Flax
Fiber 27.3g 6.7g Flax
Copper 1.22mg 1.586mg Walnut
Zinc 4.34mg 3.09mg Flax
Starch g 0.06g Walnut
Phosphorus 642mg 346mg Flax
Sodium 30mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin E 0.31mg 0.7mg Walnut
Vitamin D 0µg 0µg
Vitamin B1 1.644mg 0.341mg Flax
Vitamin B2 0.161mg 0.15mg Flax
Vitamin B3 3.08mg 1.125mg Flax
Vitamin B5 0.985mg 0.57mg Flax
Vitamin B6 0.473mg 0.537mg Walnut
Vitamin B12 0µg 0µg
Vitamin K 4.3µg 2.7µg Flax
Folate 87µg 98µg Walnut
Trans Fat g g
Saturated Fat 3.663g 6.126g Flax
Monounsaturated Fat 7.527g 8.933g Walnut
Polyunsaturated fat 28.73g 47.174g Walnut
Tryptophan 0.297mg 0.17mg Flax
Threonine 0.766mg 0.596mg Flax
Isoleucine 0.896mg 0.625mg Flax
Leucine 1.235mg 1.17mg Flax
Lysine 0.862mg 0.424mg Flax
Methionine 0.37mg 0.236mg Flax
Phenylalanine 0.957mg 0.711mg Flax
Valine 1.072mg 0.753mg Flax
Histidine 0.472mg 0.391mg Flax
Fructose 0g 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Flax
33
Walnut
Mineral Summary Score
181
Flax
131
Walnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
110%
Flax
91%
Walnut
Carbohydrates
29%
Flax
14%
Walnut
Fats
195%
Flax
301%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 28mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 0)
Which food is lower in Sugar?
Flax
Flax is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Flax
Flax is lower in Saturated Fat (difference - 2.463g)
Which food is cheaper?
Flax
Flax is cheaper (difference - $2)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food contains less Cholesterol?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.