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.
Detailed nutritional comparison of flaxseeds and walnut is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flaxseeds (Seeds, flaxseed) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Walnut src

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 13:20:67 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Walnut
Protein 13% 9%
Carbohydrates 20% 8%
Fat 67% 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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Flaxseeds Walnut
lutein + zeaxanthin 651 UG 9 UG
beta-carotene ~ 12 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Flaxseeds or Walnut .

Note: The specific food items compared are: Flaxseeds (Seeds, flaxseed) and Walnut (Nuts, walnuts, english) .

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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.

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