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  6. Flax vs. Walnut

Flax vs. Walnut — In-Depth Nutrition Comparison

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
Flax
7
:
3
Walnut
Walnut
Contains more Calcium +160.2%
Contains more Iron +96.9%
Contains more Magnesium +148.1%
Contains more Phosphorus +85.5%
Contains more Potassium +84.4%
Contains more Zinc +40.5%
Contains more Selenium +418.4%
Contains less Sodium -93.3%
Contains more Copper +30%
Contains more Manganese +37.6%
Flax
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Calcium +160.2%
Contains more Iron +96.9%
Contains more Magnesium +148.1%
Contains more Phosphorus +85.5%
Contains more Potassium +84.4%
Contains more Zinc +40.5%
Contains more Selenium +418.4%
Contains less Sodium -93.3%
Contains more Copper +30%
Contains more Manganese +37.6%

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.
Flax
Flax
5
:
5
Walnut
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 A +∞%
Contains more Vitamin E +125.8%
Contains more Vitamin C +116.7%
Contains more Vitamin B6 +13.5%
Contains more Folate +12.6%
Equal in Vitamin B2 - 0.15
Flax
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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 A +∞%
Contains more Vitamin E +125.8%
Contains more Vitamin C +116.7%
Contains more Vitamin B6 +13.5%
Contains more Folate +12.6%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flax
Flax
4
:
1
Walnut
Walnut
Contains more Protein +20.1%
Contains more Carbs +110.6%
Contains more Water +71%
Contains more Other +108.4%
Contains more Fats +54.7%
Flax
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Protein +20.1%
Contains more Carbs +110.6%
Contains more Water +71%
Contains more Other +108.4%
Contains more Fats +54.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flax
Flax
1
:
2
Walnut
Walnut
Contains less Saturated Fat -40.2%
Contains more Monounsaturated Fat +18.7%
Contains more Polyunsaturated fat +64.2%
Flax
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -40.2%
Contains more Monounsaturated Fat +18.7%
Contains more Polyunsaturated fat +64.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Flax
Flax
1
:
3
Walnut
Walnut
Contains more Glucose +400%
Contains more Starch +∞%
Contains more Sucrose +111.3%
Contains more Fructose +∞%
Flax
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Glucose +400%
Contains more Starch +∞%
Contains more Sucrose +111.3%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Net carbs 1.58g 7.01g Walnut
Protein 18.29g 15.23g Flax
Fats 42.16g 65.21g Walnut
Carbs 28.88g 13.71g Flax
Calories 534kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0g 0.09g Walnut
Sugar 1.55g 2.61g Flax
Fiber 27.3g 6.7g Flax
Calcium 255mg 98mg Flax
Iron 5.73mg 2.91mg Flax
Magnesium 392mg 158mg Flax
Phosphorus 642mg 346mg Flax
Potassium 813mg 441mg Flax
Sodium 30mg 2mg Walnut
Zinc 4.34mg 3.09mg Flax
Copper 1.22mg 1.586mg Walnut
Manganese 2.482mg 3.414mg Walnut
Selenium 25.4µg 4.9µg Flax
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.31mg 0.7mg Walnut
Vitamin C 0.6mg 1.3mg Walnut
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
Folate 87µg 98µg Walnut
Vitamin K 4.3µg 2.7µg Flax
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
Saturated Fat 3.663g 6.126g Flax
Monounsaturated Fat 7.527g 8.933g Walnut
Polyunsaturated fat 28.73g 47.174g Walnut
Omega-6 - Eicosadienoic acid 0.007g 0g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
63%
Flax
33%
Walnut
Minerals Daily Need Coverage Score
191%
Flax
152%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.