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Walnut vs Flax - In-Depth Nutrition Comparison

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A recap on differences between Walnut and Flax

  • Walnut has more Copper and Manganese, however Flax is higher in Vitamin B1, Fiber, Magnesium, Phosphorus, Selenium, Iron and Calcium.
  • Flax covers your daily Vitamin B1 needs 109% more than Walnut.
  • Flax contains 2 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Flax contains 3.663g.

Food varieties used in this article are Nuts, walnuts, english and Seeds, flaxseed.

Infographic

Walnut vs Flax 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
Walnut
2
:
6
Flax
Contains more Copper +30%
Contains less Sodium -93.3%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains more Copper +30%
Contains less Sodium -93.3%
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%

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
Walnut
5
:
5
Flax
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%
Contains more Vitamin B1 +382.1%
Contains more Vitamin B3 +173.8%
Contains more Vitamin B5 +72.8%
Contains more Vitamin K +59.3%
Equal in Vitamin B2 - 0.161
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%
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%
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%
Contains more Vitamin B1 +382.1%
Contains more Vitamin B3 +173.8%
Contains more Vitamin B5 +72.8%
Contains more Vitamin K +59.3%
Equal in Vitamin B2 - 0.161

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
33
Walnut
63
Flax
Mineral Summary Score
131
Walnut
181
Flax

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
91%
Walnut
110%
Flax
Carbohydrates
14%
Walnut
29%
Flax
Fats
301%
Walnut
195%
Flax

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.
Walnut Flax
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
Walnut Flax
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 Walnut Flax Opinion
Calories 654 534 Walnut
Protein 15.23 18.29 Flax
Fats 65.21 42.16 Walnut
Vitamin C 1.3 0.6 Walnut
Carbs 13.71 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 5.73 Flax
Calcium 98 255 Flax
Potassium 441 813 Flax
Magnesium 158 392 Flax
Sugars 2.61 1.55 Flax
Fiber 6.7 27.3 Flax
Copper 1.586 1.22 Walnut
Zinc 3.09 4.34 Flax
Starch 0.06 Walnut
Phosphorus 346 642 Flax
Sodium 2 30 Walnut
Vitamin A 20 0 Walnut
Vitamin E 0.7 0.31 Walnut
Vitamin D 0 0
Vitamin B1 0.341 1.644 Flax
Vitamin B2 0.15 0.161 Flax
Vitamin B3 1.125 3.08 Flax
Vitamin B5 0.57 0.985 Flax
Vitamin B6 0.537 0.473 Walnut
Vitamin B12 0 0
Vitamin K 2.7 4.3 Flax
Folate 98 87 Walnut
Trans Fat
Saturated Fat 6.126 3.663 Flax
Monounsaturated Fat 8.933 7.527 Walnut
Polyunsaturated fat 47.174 28.73 Walnut
Tryptophan 0.17 0.297 Flax
Threonine 0.596 0.766 Flax
Isoleucine 0.625 0.896 Flax
Leucine 1.17 1.235 Flax
Lysine 0.424 0.862 Flax
Methionine 0.236 0.37 Flax
Phenylalanine 0.711 0.957 Flax
Valine 0.753 1.072 Flax
Histidine 0.391 0.472 Flax
Fructose 0.09 0 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.