Flaxseed (ground) vs Walnuts
Calories, macronutrients and nutrition facts compared side by side (per 100g).
Flaxseed (ground)
per 100g
Nuts & SeedsWalnuts
per 100g
Nutrition Comparison
| Per 100g | Flaxseed (ground) | Walnuts |
|---|---|---|
| Calories | 534kcal | 654kcal |
| Protein | 18.3g | 15.2g |
| Carbs | 28.9g | 13.7g |
| Fat | 42.2g | 65.2g |
| Fiber | 27.3g | 6.7g |
| Sugar | 1.6g | 2.6g |
| Sodium | 30mg | 2mg |
Green marks the more favorable value (fewer calories/sugar/sodium, more protein/fiber).
Key Takeaways
- Flaxseed (ground) has 120 fewer calories per 100g than Walnuts (22% less).
- Flaxseed (ground) delivers more protein (18.3g vs 15.2g per 100g).
- Flaxseed (ground) has more fiber (27.3g vs 6.7g).
- Flaxseed (ground) contains less fat (42.2g vs 65.2g).
- Flaxseed (ground) has less sugar (1.6g vs 2.6g).
Flaxseed (ground)
Ground flaxseed is the richest plant source of ALA omega-3 fatty acids and lignans — phytoestrogens linked in studies to hormone balance and reduced LDL cholesterol. Whole flaxseed passes through largely undigested, so grinding (or buying pre-ground) is essential to unlock its nutrients.
View Flaxseed (ground) nutrition →Walnuts
Walnuts are one of the few plant foods with a significant amount of ALA omega-3 fatty acids — about 2.5g per 28g serving. Regular consumption has been linked in randomized trials to improvements in LDL cholesterol and inflammatory markers. They are calorie-dense, so portion control matters.
View Walnuts nutrition →Track Flaxseed (ground) & Walnuts in Kairo
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