Flaxseeds vs. Walnut
Nutrition comparison of Flaxseeds and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseeds
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseeds and walnut:
- Both flaxseeds and walnut are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Flaxseed has more thiamin and niacin.
- Walnut has 53% less carbohydrates than flaxseed.
USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and walnut are high in calories. Walnut has 22% more calories than flaxseed - flaxseed has 534 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, flaxseeds is heavier in protein, heavier in carbs and lighter in fat compared to walnut per calorie. Flaxseeds has a macronutrient ratio of 13:21:66 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseeds | Walnut | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 8% |
| Fat | 66% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Walnut has 53% less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and walnut has 13.7g of carbohydrates.
dietary fiber
Both flaxseeds and walnut are high in dietary fiber. Flaxseed has 307% more dietary fiber than walnut - flaxseed has 27.3g of dietary fiber per 100 grams and walnut has 6.7g of dietary fiber.
sugar
Flaxseeds and walnut contain similar amounts of sugar - flaxseed has 1.6g of sugar per 100 grams and walnut has 2.6g of sugar.
Protein
protein
Both flaxseeds and walnut are high in protein. Flaxseed has 20% more protein than walnut - flaxseed has 18.3g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and flaxseed has 40% less saturated fat than walnut - flaxseed has 3.7g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and walnut contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and walnut has 1.3mg of Vitamin C.
Vitamin A
Walnut and flaxseeds contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and walnut contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Flaxseeds and walnut contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin and niacin. Both flaxseeds and walnut contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Flaxseeds | Walnut | |
|---|---|---|
| Thiamin | 1.644 MG | 0.341 MG |
| Riboflavin | 0.161 MG | 0.15 MG |
| Niacin | 3.08 MG | 1.125 MG |
| Pantothenic acid | 0.985 MG | 0.57 MG |
| Vitamin B6 | 0.473 MG | 0.537 MG |
| Folate | 87 UG | 98 UG |
Minerals
calcium
Both flaxseeds and walnut are high in calcium. Flaxseed has 160% more calcium than walnut - flaxseed has 255mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Both flaxseeds and walnut are high in iron. Flaxseed has 97% more iron than walnut - flaxseed has 5.7mg of iron per 100 grams and walnut has 2.9mg of iron.
potassium
Both flaxseeds and walnut are high in potassium. Flaxseed has 84% more potassium than walnut - flaxseed has 813mg of potassium per 100 grams and walnut has 441mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than walnut per 100 grams.
| Flaxseeds | Walnut | |
|---|---|---|
| alpha linoleic acid | 22.813 G | 9.08 G |
| Total | 22.813 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than flaxseed per 100 grams.
| Flaxseeds | Walnut | |
|---|---|---|
| other omega 6 | 0.052 G | 0.063 G |
| linoleic acid | 5.903 G | 38.093 G |
| Total | 5.955 G | 38.156 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flaxseeds g
()
|
Daily Values (%) |
Walnut g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or walnut contain more calories in 100 grams?Both flaxseeds and walnut are high in calories. Walnut has 20% more calories than flaxseed - flaxseed has 534 calories in 100g and walnut has 654 calories.
Does flaxseeds or walnut contain more calcium?
Both flaxseeds and walnut are high in calcium. Flaxseed has 160% more calcium than walnut - flaxseed has 255mg of calcium in 100 grams and walnut has 98mg of calcium.
Does flaxseeds or walnut contain more iron?
Both flaxseeds and walnut are high in iron. Flaxseed has 100% more iron than walnut - flaxseed has 5.7mg of iron in 100 grams and walnut has 2.9mg of iron.
Does flaxseeds or walnut contain more potassium?
Both flaxseeds and walnut are high in potassium. Flaxseed has 80% more potassium than walnut - flaxseed has 813mg of potassium in 100 grams and walnut has 441mg of potassium.