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  6. Walnut vs. Flaxseed oil

Walnut vs. Flaxseed oil — In-Depth Nutrition Comparison

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Important differences between walnut and flaxseed oil

  • Walnut has more copper, manganese, phosphorus, magnesium, iron, zinc, potassium, and calcium; however, flaxseed oil has more monounsaturated fat.
  • Walnut's daily need coverage for copper is 169% more.
  • Walnut has 24 times more manganese than flaxseed oil. Walnut has 3.414mg of manganese, while flaxseed oil has 0.141mg.
  • Walnut is lower in saturated fat.

The food varieties used in the comparison are Nuts, walnuts, english and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Walnut vs Flaxseed oil 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.
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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 more MagnesiumMagnesium +953.3%
Contains more CalciumCalcium +988.9%
Contains more PotassiumPotassium +1322.6%
Contains more IronIron +755.9%
Contains more CopperCopper +2267.2%
Contains more ZincZinc +896.8%
Contains more PhosphorusPhosphorus +1181.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +2321.3%
Contains more SeleniumSelenium +∞%

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.
Walnut
Walnut
8
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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 Vitamin KVitamin K +22.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~0.71mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Walnut Flaxseed oil DV% diff.
Copper 1.586mg 0.067mg 169%
Manganese 3.414mg 0.141mg 142%
Polyunsaturated fat 47.174g 64.876g 118%
Fats 65.21g 99.01g 52%
Phosphorus 346mg 27mg 46%
Vitamin B6 0.537mg 41%
Magnesium 158mg 15mg 34%
Iron 2.91mg 0.34mg 32%
Protein 15.23g 0.37g 30%
Monounsaturated fat 8.933g 20.634g 29%
Vitamin B1 0.341mg 28%
Fiber 6.7g 27%
Zinc 3.09mg 0.31mg 25%
Folate 98µg 25%
Saturated fat 6.126g 9.047g 13%
Potassium 441mg 31mg 12%
Vitamin B2 0.15mg 12%
Calories 654kcal 878kcal 11%
Vitamin B5 0.57mg 11%
Calcium 98mg 9mg 9%
Selenium 4.9µg 9%
Vitamin B3 1.125mg 7%
Choline 39.2mg 7%
Carbs 13.71g 0.39g 4%
Vitamin C 1.3mg 1%
Protein per 100 calories 2.3g 0.04g N/A
Calories per 10 g protein 429kcal 23730kcal N/A
Weight per 100 calories 15g 11g N/A
Unsaturated / Saturated Fat ratio 9.2 9.5 N/A
Net carbs 7.01g 0.39g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 6mg 0%
Vitamin A 1µg 0%
Vitamin E 0.7mg 0.71mg 0%
Vitamin K 2.7µg 3.3µg 0%
Trans fat 0.184g N/A
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0g 0.034g N/A
Omega-6 - Linoleic acid 15.679g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +4016.2%
Contains more CarbsCarbs +3415.4%
Contains more WaterWater +2443.8%
Contains more OtherOther +2442.9%
Contains more FatsFats +51.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 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
Contains less Sat. FatSaturated fat -32.3%
Contains more Mono. FatMonounsaturated fat +131%
Contains more Poly. FatPolyunsaturated fat +37.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.