Flaxseed vs Walnuts · Foodatron

Leader

Flaxseed8

Walnuts2

Flaxseed leads 8–2 · 10 categories decided

Each value is per 100 g edible portion.

The verdict

Flaxseed comes out ahead, winning 8 of 10 nutrient match-ups.

Pick Flaxseed for more protein, more fiber, less sugar, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Pick Walnuts for less sodium and more vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
534 kcal
654 kcal
Proteinmore is better
WIN18.29 g
15.23 g
Carbohydrate
28.88 g
13.71 g
Fibermore is better
WIN27.3 g
6.7 g
Total sugarsless is better
WIN1.55 g
2.61 g
Total fat
42.16 g
65.21 g
Saturated fatless is better
WIN3.66 g
6.13 g
Sodiumless is better
30 mg
2 mgWIN
Potassiummore is better
WIN813 mg
441 mg
Calciummore is better
WIN255 mg
98 mg
Ironmore is better
WIN5.73 mg
2.91 mg
Magnesiummore is better
WIN392 mg
158 mg
Vitamin Cmore is better
0.6 mg
1.3 mgWIN
Vitamin Dmore is better
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Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.