Walnuts vs Flaxseed
Side-by-side nutritional swap analysis for standard 100g reference portions.
💡 Swap Takeaway & Calorie Ratio
Eating 100g of Walnuts (654 kcal) provides the same calorie intake as eating 122g of Flaxseed. Flaxseed is 120 kcal lighter per 100g than Walnuts.
Walnuts
Healthy Fats
Cal
654
Fat
65.2g
Carb
13.7g
Prot
15.2g
🧬 Key Micronutrients
potassium: 441 mg
magnesium: 158 mg
fiber: 6.7 g
Flaxseed
Healthy Fats
Cal
534
Fat
42.2g
Carb
28.9g
Prot
18.3g
🧬 Key Micronutrients
potassium: 813 mg
magnesium: 392 mg
fiber: 27.3 g