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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
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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" 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

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
110%
Flax
91%
Walnut
Carbohydrates
29%
Flax
14%
Walnut
Fats
195%
Flax
301%
Walnut

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Flax
Flax contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flax Walnut Opinion
Calories 534 654 Walnut
Protein 18.29 15.23 Flax
Fats 42.16 65.21 Walnut
Vitamin C 0.6 1.3 Walnut
Carbs 28.88 13.71 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 2.91 Flax
Calcium 255 98 Flax
Potassium 813 441 Flax
Magnesium 392 158 Flax
Sugars 1.55 2.61 Flax
Fiber 27.3 6.7 Flax
Copper 1.22 1.586 Walnut
Zinc 4.34 3.09 Flax
Starch 0.06 Walnut
Phosphorus 642 346 Flax
Sodium 30 2 Walnut
Vitamin A 0 20 Walnut
Vitamin E 0.31 0.7 Walnut
Vitamin D 0 0
Vitamin B1 1.644 0.341 Flax
Vitamin B2 0.161 0.15 Flax
Vitamin B3 3.08 1.125 Flax
Vitamin B5 0.985 0.57 Flax
Vitamin B6 0.473 0.537 Walnut
Vitamin B12 0 0
Vitamin K 4.3 2.7 Flax
Folate 87 98 Walnut
Trans Fat
Saturated Fat 3.663 6.126 Flax
Monounsaturated Fat 7.527 8.933 Walnut
Polyunsaturated fat 28.73 47.174 Walnut
Tryptophan 0.297 0.17 Flax
Threonine 0.766 0.596 Flax
Isoleucine 0.896 0.625 Flax
Leucine 1.235 1.17 Flax
Lysine 0.862 0.424 Flax
Methionine 0.37 0.236 Flax
Phenylalanine 0.957 0.711 Flax
Valine 1.072 0.753 Flax
Histidine 0.472 0.391 Flax
Fructose 0 0.09 Walnut

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 of 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.