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  6. Walnut oil vs. Flaxseed oil

Walnut oil vs. Flaxseed oil — In-Depth Nutrition Comparison

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A recap on the differences between walnut oil and flaxseed oil

  • Walnut oil is higher in vitamin K and monounsaturated fat, yet flaxseed oil is higher in copper and polyunsaturated fat.

Food varieties used in this article are Oil, walnut and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Walnut oil vs Flaxseed oil infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 8% 0% 0% 0% 0% 0% 0% 38% 0%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 14% 0% 0% 0% 0% 0% 0% 8.3% 0%
Contains more Vitamin KVitamin K +354.5%
Contains more Vitamin EVitamin E +77.5%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

All nutrients comparison - raw data values

Nutrient Walnut oil Flaxseed oil DV% diff.
Omega-3 (ALA) 48.93g 3058%
Omega-6 (Linoleic acid) 15.679g 92%
Polyunsaturated fat 63.3g 64.876g 11%
Vitamin K 15µg 3.3µg 10%
Copper 0mg 0.067mg 7%
Manganese 0.141mg 6%
Monounsaturated fat 22.8g 20.634g 5%
Magnesium 0mg 15mg 4%
Iron 0mg 0.34mg 4%
Phosphorus 0mg 27mg 4%
Zinc 0mg 0.31mg 3%
Fats 100g 99.01g 2%
Vitamin E 0.4mg 0.71mg 2%
Protein 0g 0.37g 1%
Calcium 0mg 9mg 1%
Potassium 0mg 31mg 1%
Calories 884kcal 878kcal 0%
Weight per 100 calories 11g 11g N/A
Unsaturated / Saturated Fat ratio 9.5 9.5 N/A
Net carbs 0g 0.39g N/A
Carbs 0g 0.39g 0%
Sodium 0mg 6mg 0%
Trans fat 0.184g N/A
Choline 0.4mg 0%
Saturated fat 9.1g 9.047g 0%
Omega-3 (Eicosatrienoic acid) 0.077g N/A
Omega-6 (Dihomo-gamma-linolenic acid) 0.026g N/A
Omega-6 (Eicosadienoic acid) 0.034g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
~equal in Fats ~99.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
~equal in Saturated fat ~9.047g
~equal in Monounsaturated fat ~20.634g
~equal in Polyunsaturated fat ~64.876g

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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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.