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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 less Sodium -93.3%
Contains more Copper +30%
Contains more Calcium +160.2%
Contains more Iron +96.9%
Contains more Magnesium +148.1%
Contains more Phosphorus +85.5%
Contains more Potassium +84.4%
Contains more Zinc +40.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Contains less Sodium -93.3%
Contains more Copper +30%
Contains more Calcium +160.2%
Contains more Iron +96.9%
Contains more Magnesium +148.1%
Contains more Phosphorus +85.5%
Contains more Potassium +84.4%
Contains more Zinc +40.5%

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 A +∞%
Contains more Vitamin E +125.8%
Contains more Vitamin C +116.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +125.8%
Contains more Vitamin C +116.7%
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

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Flax Opinion
Net carbs 7.01g 1.58g Walnut
Protein 15.23g 18.29g Flax
Fats 65.21g 42.16g Walnut
Carbs 13.71g 28.88g Flax
Calories 654kcal 534kcal Walnut
Starch 0.06g g Walnut
Fructose 0.09g 0g Walnut
Sugar 2.61g 1.55g Flax
Fiber 6.7g 27.3g Flax
Calcium 98mg 255mg Flax
Iron 2.91mg 5.73mg Flax
Magnesium 158mg 392mg Flax
Phosphorus 346mg 642mg Flax
Potassium 441mg 813mg Flax
Sodium 2mg 30mg Walnut
Zinc 3.09mg 4.34mg Flax
Copper 1.586mg 1.22mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin E 0.7mg 0.31mg Walnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.3mg 0.6mg Walnut
Vitamin B1 0.341mg 1.644mg Flax
Vitamin B2 0.15mg 0.161mg Flax
Vitamin B3 1.125mg 3.08mg Flax
Vitamin B5 0.57mg 0.985mg Flax
Vitamin B6 0.537mg 0.473mg Walnut
Folate 98µg 87µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 4.3µg Flax
Tryptophan 0.17mg 0.297mg Flax
Threonine 0.596mg 0.766mg Flax
Isoleucine 0.625mg 0.896mg Flax
Leucine 1.17mg 1.235mg Flax
Lysine 0.424mg 0.862mg Flax
Methionine 0.236mg 0.37mg Flax
Phenylalanine 0.711mg 0.957mg Flax
Valine 0.753mg 1.072mg Flax
Histidine 0.391mg 0.472mg Flax
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.126g 3.663g Flax
Monounsaturated Fat 8.933g 7.527g Walnut
Polyunsaturated fat 47.174g 28.73g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

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

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 is lower in Sugar?
Flax
Flax is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 to 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.