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 cover 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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 28.73g | 123% |
| Vitamin B1 | 0.341mg | 1.644mg | 109% |
| Fiber | 6.7g | 27.3g | 82% |
| Magnesium | 158mg | 392mg | 56% |
| Phosphorus | 346mg | 642mg | 42% |
| Manganese | 3.414mg | 2.482mg | 41% |
| Copper | 1.586mg | 1.22mg | 41% |
| Selenium | 4.9µg | 25.4µg | 37% |
| Fats | 65.21g | 42.16g | 35% |
| Iron | 2.91mg | 5.73mg | 35% |
| Calcium | 98mg | 255mg | 16% |
| Vitamin B3 | 1.125mg | 3.08mg | 12% |
| Potassium | 441mg | 813mg | 11% |
| Saturated fat | 6.126g | 3.663g | 11% |
| Zinc | 3.09mg | 4.34mg | 11% |
| Vitamin B5 | 0.57mg | 0.985mg | 8% |
| Choline | 39.2mg | 78.7mg | 7% |
| Protein | 15.23g | 18.29g | 6% |
| Calories | 654kcal | 534kcal | 6% |
| Vitamin B6 | 0.537mg | 0.473mg | 5% |
| Carbs | 13.71g | 28.88g | 5% |
| Monounsaturated fat | 8.933g | 7.527g | 4% |
| Vitamin E | 0.7mg | 0.31mg | 3% |
| Folate | 98µg | 87µg | 3% |
| Vitamin K | 2.7µg | 4.3µg | 1% |
| Vitamin C | 1.3mg | 0.6mg | 1% |
| Vitamin B2 | 0.15mg | 0.161mg | 1% |
| Sodium | 2mg | 30mg | 1% |
| Net carbs | 7.01g | 1.58g | N/A |
| Sugar | 2.61g | 1.55g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.297mg | 0% |
| Threonine | 0.596mg | 0.766mg | 0% |
| Isoleucine | 0.625mg | 0.896mg | 0% |
| Leucine | 1.17mg | 1.235mg | 0% |
| Lysine | 0.424mg | 0.862mg | 0% |
| Methionine | 0.236mg | 0.37mg | 0% |
| Phenylalanine | 0.711mg | 0.957mg | 0% |
| Valine | 0.753mg | 1.072mg | 0% |
| Histidine | 0.391mg | 0.472mg | 0% |
| Fructose | 0.09g | 0g | 0% |
| Omega-6 - Eicosadienoic acid | 0g | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
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
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
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
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
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
