Flax Seeds vs Ginkgo Nuts: Which One is Better for You?
Flax Seeds and ginkgo nuts belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on flax seeds and ginkgo nuts and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Flax seeds (Linum usitatissimum) are small, golden, or brown seeds that have a nutty and slightly earthy flavor.
These seeds have been used for centuries as food and for their medicinal properties and are now gaining popularity as a health food.
Flax seeds are a good source of fiber, protein, and omega-3 fatty acids, making them a valuable addition to a plant-based diet.
They are also high in lignans, which are plant compounds that have been shown to have antioxidant and estrogen-like effects.
There are many ways to incorporate flax seeds into your diet. They can be eaten raw or ground into a meal and can be added to various dishes, including smoothies, baked goods, and even savory dishes.
Flax seeds are also available in oil form, which can be used as a healthy alternative to vegetable oil in cooking.
It is important to note that flax seeds should be ground before consumption, as the whole seeds may pass through the digestive system undigested.
They should also be stored in the refrigerator or freezer to keep them fresh and prevent them from going rancid.
If you want to add more fiber, protein, and healthy fats to your diet, consider giving flax seeds a try. They are versatile, nutritious, and may have various health benefits.
Flax Seeds are an excellent source of Vitamin B1 (Thiamine), and Vitamin B6 (Pyroxidine).
They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) and some Vitamin K.
Ginkgo nuts (Ginkgo biloba) are the seeds of the ginkgo tree, which is native to China and is now grown in many parts of the world.
These nuts have a slightly sweet and slightly nutty flavor, and are often used in both sweet and savory dishes.
Ginkgo nuts are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate ginkgo nuts into your diet.
They can be eaten raw or roasted, and are often used in baking or as a topping for salads and other dishes.
Ginkgo nuts are also available in a variety of forms, including whole, chopped, and ground into flour.
Ginkgo nuts are widely available and can be found at most grocery stores, particularly in Asian markets.
They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious nut to add to your diet, consider giving ginkgo nuts a try.
They are flavorful, versatile, and have a variety of health benefits.
Ginkgo Nuts are an excellent source of Vitamin B3 (Niacin).
They also contain a good amount of Vitamin A, Vitamin C, Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate) and some Vitamin B2 (Riboflavin).
Flax Seeds vs Ginkgo Nuts Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing flax seeds vs ginkgo nuts.
This comparison will start by comparing the caloric value of flax seeds and ginkgo nuts and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Flax Seeds||Ginkgo Nuts|
|Energy||534 kcal||182 kcal|
|Carbs||28.9 g||37.6 g|
|Protein||18.3 g||4.32 g|
|Fat||42.2 g||1.68 g|
|Saturated Fat||3.66 g||0.319 g|
Flax Seeds vs Ginkgo Nuts Calories
Nuts and seeds are generally high in calories; the same goes for flax seeds and ginkgo nuts, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing ginkgo nuts vs flax seeds for weight loss, ginkgo nuts are slightly lower in calories, with 51 calories per serving, compared to 150 calories per serving of flax seeds.
However, both flax seeds and ginkgo nuts can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Flax Seeds vs Ginkgo Nuts Protein
Nuts and seeds, including flax seeds and ginkgo nuts, are an important source of plant-based protein.
Flax Seeds offer around 76% more protein than ginkgo nuts.
Flax Seeds have 18.3 grams of protein per 100 grams (or 5.1g per serving), while ginkgo nuts have 4.3 grams of protein per 100 grams (or 1.2g per serving).
Flax Seeds vs Ginkgo Nuts Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in flax seeds and ginkgo nuts.
The total amount of carbohydrates is around 23% higher in ginkgo nuts than in flax seeds. They have 37.6 grams per 100 grams, compared to 28.9 grams in flax seeds.
There’s less sugar in ginkgo nuts than in flax seeds, 100% precisely.
One handful of ginkgo nuts (28 grams) contains 0 grams of sugar, while the same amount of flax seeds contains 0.4 grams.
Lastly, let’s take a look at the dietary fiber in flax seeds and ginkgo nuts.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 7.6 grams of fiber per portion, flax seeds are a better source of fiber than ginkgo nuts which offer 0 grams per portion.
Flax Seeds vs Ginkgo Nuts Fats
Like the other nuts and seeds, fats in flax seeds and ginkgo nuts are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in flax seeds and ginkgo nuts:
- Flax Seeds: 42.2 grams per 100 grams
- Ginkgo Nuts: 1.7 per 100 grams
Speaking of saturated fats, ginkgo nuts are 92% lower in saturated fats.
Ginkgo Nuts and flax seeds contain 0.3 grams and 3.7 grams of saturated fat per 100 grams, respectively.
Flax Seeds vs Ginkgo Nuts Vitamins Content
This section will discuss the vitamin content of flax seeds and ginkgo nuts.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Flax Seeds have a higher amount of vitamin A, vitamin C, and vitamin B3 (Niacin).
However, ginkgo nuts have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin E, and vitamin K.
Flax Seeds and ginkgo nuts contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins flax seeds and ginkgo nuts contain side by side, so you can easily compare them.
|Flax Seeds||Ginkgo Nuts|
|Vitamin A||0||558 IU|
|Vitamin C||0.6 mg||15 mg|
|Vitamin B1 (Thiamine)||1.64 mg||0.22 mg|
|Vitamin B2 (Riboflavin)||0.161 mg||0.09 mg|
|Vitamin B3 (Niacin)||3.08 mg||6 mg|
|Vitamin B5 (Pantothenic acid)||0.985 mg||0.16 mg|
|Vitamin B6 (Pyroxidine)||0.473 mg||0.328 mg|
|Vitamin B9 (Folate)||87 µg||54 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||0.31 mg||0|
|Vitamin K||4.3 µg||0|
Flax Seeds vs Ginkgo Nuts Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the flax seeds and ginkgo nuts comparison focuses on their mineral content.
On the other hand, ginkgo nuts have a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc.
Flax Seeds and ginkgo nuts contain the same amount of fluoride.
Check out the table below to learn how flax seeds and ginkgo nuts compare when it comes to mineral contents.
|Flax Seeds||Ginkgo Nuts|
|Calcium||255 mg||2 mg|
|Copper||1.22 mg||0.274 mg|
|Iron||5.73 mg||1 mg|
|Magnesium||392 mg||27 mg|
|Manganese||2.48 mg||0.113 mg|
|Phosphorus||642 mg||124 mg|
|Potassium||813 mg||510 mg|
|Sodium||30 mg||7 mg|
|Zinc||4.34 mg||0.34 mg|
The Final Word
Flax Seeds and ginkgo nuts are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both flax seeds and ginkgo nuts are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
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