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Walnut vs. Flax seeds — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Flax seeds

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

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

Infographic

Walnut vs Flax seeds 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
3
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more CopperCopper +30%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +37.6%
Contains more MagnesiumMagnesium +148.1%
Contains more CalciumCalcium +160.2%
Contains more PotassiumPotassium +84.4%
Contains more IronIron +96.9%
Contains more ZincZinc +40.5%
Contains more PhosphorusPhosphorus +85.5%
Contains more SeleniumSelenium +418.4%

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +125.8%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more FolateFolate +12.6%
Contains more Vitamin B1Vitamin B1 +382.1%
Contains more Vitamin B3Vitamin B3 +173.8%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin KVitamin K +59.3%
Contains more CholineCholine +100.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.161mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more FatsFats +54.7%
Contains more ProteinProtein +20.1%
Contains more CarbsCarbs +110.6%
Contains more WaterWater +71%
Contains more OtherOther +108.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains more Mono. FatMonounsaturated Fat +18.7%
Contains more Poly. FatPolyunsaturated fat +64.2%
Contains less Sat. FatSaturated Fat -40.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
3
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +111.3%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +400%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Flax seeds
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 seeds Opinion
Calories 654kcal 534kcal Walnut
Protein 15.23g 18.29g Flax seeds
Fats 65.21g 42.16g Walnut
Vitamin C 1.3mg 0.6mg Walnut
Net carbs 7.01g 1.58g Walnut
Carbs 13.71g 28.88g Flax seeds
Magnesium 158mg 392mg Flax seeds
Calcium 98mg 255mg Flax seeds
Potassium 441mg 813mg Flax seeds
Iron 2.91mg 5.73mg Flax seeds
Sugar 2.61g 1.55g Flax seeds
Fiber 6.7g 27.3g Flax seeds
Copper 1.586mg 1.22mg Walnut
Zinc 3.09mg 4.34mg Flax seeds
Starch 0.06g Walnut
Phosphorus 346mg 642mg Flax seeds
Sodium 2mg 30mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A 1µg 0µg Walnut
Vitamin E 0.7mg 0.31mg Walnut
Manganese 3.414mg 2.482mg Walnut
Selenium 4.9µg 25.4µg Flax seeds
Vitamin B1 0.341mg 1.644mg Flax seeds
Vitamin B2 0.15mg 0.161mg Flax seeds
Vitamin B3 1.125mg 3.08mg Flax seeds
Vitamin B5 0.57mg 0.985mg Flax seeds
Vitamin B6 0.537mg 0.473mg Walnut
Vitamin K 2.7µg 4.3µg Flax seeds
Folate 98µg 87µg Walnut
Choline 39.2mg 78.7mg Flax seeds
Saturated Fat 6.126g 3.663g Flax seeds
Monounsaturated Fat 8.933g 7.527g Walnut
Polyunsaturated fat 47.174g 28.73g Walnut
Tryptophan 0.17mg 0.297mg Flax seeds
Threonine 0.596mg 0.766mg Flax seeds
Isoleucine 0.625mg 0.896mg Flax seeds
Leucine 1.17mg 1.235mg Flax seeds
Lysine 0.424mg 0.862mg Flax seeds
Methionine 0.236mg 0.37mg Flax seeds
Phenylalanine 0.711mg 0.957mg Flax seeds
Valine 0.753mg 1.072mg Flax seeds
Histidine 0.391mg 0.472mg Flax seeds
Fructose 0.09g 0g Walnut
Omega-6 - Eicosadienoic acid 0g 0.007g Flax seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Flax seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Walnut
62%
Flax seeds
Minerals Daily Need Coverage Score
152%
Walnut
191%
Flax seeds

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 seeds
Flax seeds is lower in Sugar (difference - 1.06g)
Which food is lower in Saturated Fat?
Flax seeds
Flax seeds is lower in Saturated Fat (difference - 2.463g)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $2)
Which food is richer in minerals?
Flax seeds
Flax seeds 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

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. Flax seeds - 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.