Flaxseeds vs Walnuts
Complete nutrition comparison per 100g serving
Which is Healthier?
Flaxseeds is generally healthier
Flaxseeds comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (534 vs 654), more protein (18g vs 9g), more fiber (27g vs 6.7g), less sugar (1.6g vs 2.6g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Flaxseeds
534 kcal
More Protein
Flaxseeds
18g
More Fiber
Flaxseeds
27g
Less Sugar
Flaxseeds
1.6g
Visual Comparison
Caloriesper 100g
Flaxseeds
534
Walnuts
654
Proteinper 100g
Flaxseeds
18g
Walnuts
9g
Carbohydratesper 100g
Flaxseeds
29g
Walnuts
14g
Fatper 100g
Flaxseeds
42g
Walnuts
65g
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Flaxseeds
Per 100g:534 calories
Per cup (150g):801 calories
Per serving (85g):454 calories
Walnuts
Per 100g:654 calories
Per cup (150g):981 calories
Per serving (85g):556 calories
Diet Compatibility
Flaxseeds
High-ProteinVeganVegetarianPaleoLow-Sodium
Walnuts
VeganVegetarianPaleoLow-Sodium
When to Choose Flaxseeds
- ✓Lower in calories (534 vs 654)
- ✓Higher in protein (18g vs 9g)
- ✓More fiber (27g vs 6.7g)
- ✓Less sugar (1.6g vs 2.6g)
Common Uses
SnackingToppingsTrail mixBaking
When to Choose Walnuts
- ✓Lower in carbs (14g vs 29g)
- ✓Lower sodium (2mg vs 30mg)
Common Uses
SnackingToppingsTrail mixBaking