Nuts WalnutsvsFlaxseed
Nuts Walnuts has 654 calories and 15g protein per 100g. Flaxseed has 534 calories and 18g protein per 100g Flaxseed has more protein, Flaxseed is lower in calories.
🎯When to Eat What
Goal-based picks for Nuts Walnuts vs Flaxseed
Go with Flaxseed at just 534 kcal per 100g — 18% fewer calories.
Flaxseed will keep you satisfied longer with 27.3g fiber, 18.3g protein, 42.2g fat — fat and protein slow digestion while fiber adds bulk.
Flaxseed packs 18.3g of protein per 100g (14% of calories from protein) — the better pick for muscle growth and recovery.
Flaxseed is the heart-friendlier option with lower saturated fat, more fiber, more potassium.
Flaxseed provides 813mg of potassium per 100g — important for muscle function and hydration.
Flaxseed provides 255mg of calcium per 100g — a much better source for bone health.
⚠️Things to Watch
Nuts Walnuts
High in saturated fat with 6.13g per 100g, which is worth watching if you are managing heart health or cholesterol.
Calorie-dense at 654 kcal per 100g, so portion size matters.
Flaxseed
Calorie-dense at 534 kcal per 100g, so portion size matters.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Nuts Walnuts English | Seeds Flaxseed | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 654kcal33% | 534kcal27% | +120kcal |
| Protein | 15g30% | 18g37% | <0.1g |
| Total Fat | 65g84% | 42g54% | +23g |
| Saturated Fat | 6.1g31% | 3.7g18% | +2.5g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 14g5% | 29g11% | <0.1g |
| Dietary Fiber | 6.7g24% | 27g98% | <0.1g |
| Sugars | 2.6g | 1.6g | +1.1g |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 1.3mg1% | 0.60mg1% | +0.70mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.70mg5% | 0.31mg2% | +0.39mg |
| Vitamin K | 2.7mcg2% | 4.3mcg4% | <0.1mcg |
| Vitamin B6 | 0.54mg32% | 0.47mg28% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 98mcg25% | 87mcg22% | +11mcg |
| Thiamin (B1) | 0.34mg28% | 1.6mg137% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | 0.16mg12% | <0.1mg |
| Niacin (B3) | 1.1mg7% | 3.1mg19% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 2.0mg0% | 30mg1% | <0.1mg |
| Calcium | 98mg8% | 255mg20% | <0.1mg |
| Iron | 2.9mg16% | 5.7mg32% | <0.1mg |
| Potassium | 441mg9% | 813mg17% | <0.1mg |
| Phosphorus | 346mg28% | 642mg51% | <0.1mg |
| Magnesium | 158mg38% | 392mg93% | <0.1mg |
| Zinc | 3.1mg28% | 4.3mg39% | <0.1mg |
| Copper | 1.6mg177% | 1.2mg136% | +0.37mg |
| Manganese | 3.4mg148% | 2.5mg108% | +0.93mg |
| Selenium | 4.9mcg9% | 25mcg46% | <0.1mcg |
🔬Nutritional Analysis
Calories: Flaxseed is moderately lower in calories than Nuts Walnuts, containing 534 kcal compared to 654 kcal per 100g (22% fewer calories).
Protein: Flaxseed provides more protein with 18.3g versus 15.2g per 100g. In terms of protein-to-calorie efficiency, Flaxseed offers better value for building and maintaining muscle.
Fat: Flaxseed is the leaner option with 42.2g of total fat per 100g compared to 65.2g. Flaxseed has less saturated fat (3.66g vs 6.13g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Nuts Walnuts: 1mcg vs 0mcg), Thiamin (B1) (Flaxseed: 1.64mg vs 0.341mg), Niacin (B3) (Flaxseed: 3.08mg vs 1.12mg).
Key Minerals: Notable mineral differences include Sodium (Flaxseed: 30mg vs 2mg), Selenium (Flaxseed: 25.4mcg vs 4.9mcg), Calcium (Flaxseed: 255mg vs 98mg).
Diet Suitability: Both fit a low-sodium diet. Both fit a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Nuts Walnuts or Flaxseed?
- Flaxseed has more protein with 18.3g per 100g compared to 15.2g for Nuts Walnuts.
- Which is lower in calories, Nuts Walnuts or Flaxseed?
- Flaxseed is lower in calories with 534 kcal per 100g versus 654 kcal.
- Is Nuts Walnuts or Flaxseed healthier?
- It depends on your goals. Nuts Walnuts has 654 calories and 15.2g protein per 100g, while Flaxseed has 534 calories and 18.3g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Nuts Walnuts or Flaxseed?
- Flaxseed is leaner with 42.2g of fat per 100g compared to 65.2g.
- Which has more fiber, Nuts Walnuts or Flaxseed?
- Flaxseed has more fiber with 27.3g per 100g compared to 6.7g.