Flax seeds vs. Walnut oil — In-Depth Nutrition Comparison
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How are flax seeds and walnut oil different?
- Flax seeds are higher than walnut oil in vitamin B1, copper, fiber, magnesium, phosphorus, iron, selenium, zinc, and vitamin B6.
- Flax seeds cover your daily need for vitamin B1, 137% more than walnut oil.
- Flax seeds are lower in saturated fat.
Seeds, flaxseed and Oil, walnut types were used in this article.
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 | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +19575% |
| Contains more Vitamin EVitamin E | +29% |
| Contains more Vitamin KVitamin K | +248.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.73g | 63.3g | 230% |
| Vitamin B1 | 1.644mg | 0mg | 137% |
| Copper | 1.22mg | 0mg | 136% |
| Fiber | 27.3g | 0g | 109% |
| Manganese | 2.482mg | 108% | |
| Magnesium | 392mg | 0mg | 93% |
| Phosphorus | 642mg | 0mg | 92% |
| Fats | 42.16g | 100g | 89% |
| Iron | 5.73mg | 0mg | 72% |
| Selenium | 25.4µg | 0µg | 46% |
| Zinc | 4.34mg | 0mg | 39% |
| Monounsaturated fat | 7.527g | 22.8g | 38% |
| Protein | 18.29g | 0g | 37% |
| Vitamin B6 | 0.473mg | 0mg | 36% |
| Calcium | 255mg | 0mg | 26% |
| Saturated fat | 3.663g | 9.1g | 25% |
| Potassium | 813mg | 0mg | 24% |
| Folate | 87µg | 0µg | 22% |
| Vitamin B5 | 0.985mg | 0mg | 20% |
| Vitamin B3 | 3.08mg | 0mg | 19% |
| Calories | 534kcal | 884kcal | 18% |
| Choline | 78.7mg | 0.4mg | 14% |
| Vitamin B2 | 0.161mg | 0mg | 12% |
| Carbs | 28.88g | 0g | 10% |
| Vitamin K | 4.3µg | 15µg | 9% |
| Vitamin E | 0.31mg | 0.4mg | 1% |
| Sodium | 30mg | 0mg | 1% |
| Vitamin C | 0.6mg | 0mg | 1% |
| Net carbs | 1.58g | 0g | N/A |
| Sugar | 1.55g | 0g | N/A |
| Tryptophan | 0.297mg | 0mg | 0% |
| Threonine | 0.766mg | 0mg | 0% |
| Isoleucine | 0.896mg | 0mg | 0% |
| Leucine | 1.235mg | 0mg | 0% |
| Lysine | 0.862mg | 0mg | 0% |
| Methionine | 0.37mg | 0mg | 0% |
| Phenylalanine | 0.957mg | 0mg | 0% |
| Valine | 1.072mg | 0mg | 0% |
| Histidine | 0.472mg | 0mg | 0% |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.29 g
Fats:
42.16 g
Carbs:
28.88 g
Water:
6.96 g
Other:
3.71 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +137.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.663 g
Monounsaturated fat:
Mono. Fat
7.527 g
Polyunsaturated fat:
Poly. Fat
28.73 g
Saturated fat:
Sat. Fat
9.1 g
Monounsaturated fat:
Mono. Fat
22.8 g
Polyunsaturated fat:
Poly. Fat
63.3 g
| Contains less Sat. FatSaturated fat | -59.7% |
| Contains more Mono. FatMonounsaturated fat | +202.9% |
| Contains more Poly. FatPolyunsaturated fat | +120.3% |
