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Plate
Flaxseed Leader
Flaxseed8
VS
Walnuts
Walnuts2

Flaxseed leads 8–2 · 10 categories decided

Both foods compared at 100 kcal.

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 servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.43 g
    2.33 g
  • Carbohydrate
    5.41 g
    2.1 g
  • Fibermore is better
    WIN5.11 g
    1.02 g
  • Total sugarsless is better
    WIN0.29 g
    0.4 g
  • Total fat
    7.9 g
    9.97 g
  • Saturated fatless is better
    WIN0.69 g
    0.94 g
  • Sodiumless is better
    5.62 mg
    0.31 mgWIN
  • Potassiummore is better
    WIN152.25 mg
    67.43 mg
  • Calciummore is better
    WIN47.75 mg
    14.98 mg
  • Ironmore is better
    WIN1.07 mg
    0.44 mg
  • Magnesiummore is better
    WIN73.41 mg
    24.16 mg
  • Vitamin Cmore is better
    0.11 mg
    0.2 mgWIN
  • Vitamin Dmore is better
    —
    —

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.