Flaxseed Oil vs. Walnut
Nutrition comparison of Flaxseed Oil and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flaxseed oil
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flaxseed oil and walnut:
- Both flaxseed oil and walnut are high in calories and saturated fat.
- Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Walnut is a great source of iron.
- Walnut is an excellent source of calcium, dietary fiber, potassium and protein.
USDA sources for nutritional information: Flaxseed Oil (Oil, flaxseed, cold pressed) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and walnut are high in calories. Flaxseed oil has 35% more calories than walnut - flaxseed oil has 884 calories per 100 grams and walnut has 654 calories.
For macronutrient ratios, flaxseed oil is lighter in protein, lighter in carbs and heavier in fat compared to walnut per calorie. Flaxseed oil has a macronutrient ratio of 0:0:100 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flaxseed Oil | Walnut | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 8% |
| Fat | 100% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has less carbohydrates than walnut - walnut has 13.7g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Walnut is an excellent source of dietary fiber and it has more dietary fiber than flaxseed oil - walnut has 6.7g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Flaxseed oil has less sugar than walnut - walnut has 2.6g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Walnut is an excellent source of protein and it has 137 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and walnut has 15.2g of protein.
Fat
saturated fat
Both flaxseed oil and walnut are high in saturated fat. Flaxseed oil has 47% more saturated fat than walnut - flaxseed oil has 9g of saturated fat per 100 grams and walnut has 6.1g of saturated fat.
trans fat
Both flaxseed oil and walnut are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and walnut does not contain significant amounts.
Vitamins
Vitamin C
Walnut has more Vitamin C than flaxseed oil - walnut has 1.3mg of Vitamin C per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin A
Walnut and flaxseed oil contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and walnut contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and walnut has 0.7mg of Vitamin E.
Vitamin K
Flaxseed oil and walnut contain similar amounts of Vitamin K - flaxseed oil has 9.3ug of Vitamin K per 100 grams and walnut has 2.7ug of Vitamin K.
The B Vitamins
Walnut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Flaxseed Oil | Walnut | |
|---|---|---|
| Thiamin | ~ | 0.341 MG |
| Riboflavin | ~ | 0.15 MG |
| Niacin | ~ | 1.125 MG |
| Pantothenic acid | ~ | 0.57 MG |
| Vitamin B6 | ~ | 0.537 MG |
| Folate | ~ | 98 UG |
Minerals
calcium
Walnut is an excellent source of calcium and it has 97 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and walnut has 98mg of calcium.
iron
Walnut is a great source of iron and it has more iron than flaxseed oil - walnut has 2.9mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Walnut is an excellent source of potassium and it has more potassium than flaxseed oil - walnut has 441mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than walnut per 100 grams.
| Flaxseed Oil | Walnut | |
|---|---|---|
| alpha linoleic acid | 53.368 G | 9.08 G |
| Total | 53.368 G | 9.08 G |
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than flaxseed oil per 100 grams.
| Flaxseed Oil | Walnut | |
|---|---|---|
| other omega 6 | 0.131 G | 0.063 G |
| linoleic acid | 14.327 G | 38.093 G |
| Total | 14.458 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.
Note: The specific food items compared are: Flaxseed Oil (Oil, flaxseed, cold pressed) and Walnut (Nuts, walnuts, english) .
Flaxseed Oil g
()
|
Daily Values (%) |
Walnut g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseed oil or walnut contain more calories in 100 grams?Both flaxseed oil and walnut are high in calories. Flaxseed oil has 40% more calories than walnut - flaxseed oil has 884 calories in 100g and walnut has 654 calories.
Does flaxseed oil or walnut contain more calcium?
Walnut is a rich source of calcium and it has 97 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium in 100 grams and walnut has 98mg of calcium.
Does walnut or flaxseed oil contain more potassium?
Walnut is a rich source of potassium and it has more potassium than flaxseed oil - walnut has 441mg of potassium in 100 grams and flaxseed oil does not contain significant amounts.