Side-by-Side Comparison
Nuts, Seeds & Kernels
Flaxseeds (Ground / Milled) vs. Walnuts (English / Persian)
Comparing 2 standards across 11 specifications. 11 key differences identified.
Comparing:
Flaxseeds (Ground / Milled)
Walnuts (English / Persian)
Flaxseeds (Linum usitatissimum) must be ground to break down the tough hull for nutrient absorption. Per 100g, they provide 534 kcal, 42.2g fats (22,810mg Omega-3 ALA), 18.3g protein, 28.9g carbohydrates (27.3g fiber / 1.6g net carbs), and world-record lignans.
English walnuts (Juglans regia) are the supreme nut source of plant Omega-3s. Per 100g raw, they provide 654 kcal, 65.2g fats (including 9,080mg alpha-linolenic acid ALA), 15.2g protein, 13.7g carbohydrates (6.7g fiber), and rich ellagitannin polyphenols.
Specification Comparison Table
11 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
534 kcal | 654 kcal |
|
Total Fat
|
42.2 g | 65.2 g |
|
Omega-3 ALA (Alpha-Linolenic)
|
22,810 (One of the highest of any plant food) mg | 9,080 (Highest among tree nuts) mg |
|
Polyunsaturated Fat (PUFA)
|
28.7 g | 47.2 g |
|
Monounsaturated Fat (MUFA)
|
7.53 g | 8.93 g |
|
Saturated Fat
|
3.66 g | 6.13 g |
|
Protein
|
18.3 g | 15.2 g |
|
Carbohydrates
|
28.9 g | 13.7 g |
|
Dietary Fiber
|
27.3 g | 6.7 g |
|
Net Carbohydrates
|
1.60 (Near zero carb) g | 7.0 g |
|
Magnesium
|
392 (93% DV) mg | 158 mg |
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