Walnut vs. Flax seeds — In-Depth Nutrition Comparison
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A recap on the differences between walnut and flax seeds
- Walnut has more copper, manganese, and fats; 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 fats than walnut. Walnut contains 65.21g of fats, while flax seeds contain 42.16g.
Food varieties used in this article are Nuts, walnuts, english and Seeds, flaxseed.
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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% |
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% |
| Copper | 1.586mg | 1.22mg | 41% |
| Manganese | 3.414mg | 2.482mg | 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% |
| Zinc | 3.09mg | 4.34mg | 11% |
| Saturated fat | 6.126g | 3.663g | 11% |
| Vitamin B5 | 0.57mg | 0.985mg | 8% |
| Choline | 39.2mg | 78.7mg | 7% |
| Calories | 654kcal | 534kcal | 6% |
| Protein | 15.23g | 18.29g | 6% |
| Carbs | 13.71g | 28.88g | 5% |
| Vitamin B6 | 0.537mg | 0.473mg | 5% |
| Monounsaturated fat | 8.933g | 7.527g | 4% |
| Vitamin E | 0.7mg | 0.31mg | 3% |
| Folate | 98µg | 87µg | 3% |
| Vitamin C | 1.3mg | 0.6mg | 1% |
| Sodium | 2mg | 30mg | 1% |
| Vitamin B2 | 0.15mg | 0.161mg | 1% |
| Vitamin K | 2.7µg | 4.3µg | 1% |
| Protein per 100 calories | 2.3g | 3.4g | N/A |
| Calories per 10 g protein | 429kcal | 292kcal | N/A |
| Weight per 100 calories | 15g | 19g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 9.9 | N/A |
| 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% |
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
