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Chestnut vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 25mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Chestnut
Chestnut is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 5.866g)
Which food contains less Sugars?
Chestnut
Chestnut contains less Sugars (difference - 2.61g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chestnut Walnut
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chestnut Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
20
Chestnut
20
Walnut
Mineral Summary Score
32
Chestnut
80
Walnut

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Walnut
Contains more Potassium +62.1%
Contains more Iron +68.2%
Contains more Calcium +113%
Contains more Magnesium +192.6%
Contains more Copper +236%
Contains more Zinc +1136%
Contains more Phosphorus +249.5%
Contains less Sodium -92.6%
Contains more Potassium +62.1%
Contains more Iron +68.2%
Contains more Calcium +113%
Contains more Magnesium +192.6%
Contains more Copper +236%
Contains more Zinc +1136%
Contains more Phosphorus +249.5%
Contains less Sodium -92.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Walnut
Contains more Vitamin C +1953.8%
Contains more Vitamin A +17.6%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +130.5%
Contains more Vitamin C +1953.8%
Contains more Vitamin A +17.6%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +130.5%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
12%
Chestnut
91%
Walnut
Carbohydrates
28%
Chestnut
14%
Walnut
Fats
6%
Chestnut
301%
Walnut

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chestnut Walnut Opinion
Calories 131 654 Walnut
Protein 2 15.23 Walnut
Fats 1.38 65.21 Walnut
Vitamin C 26.7 1.3 Chestnut
Carbs 27.76 13.71 Chestnut
Cholesterol 0 0
Vitamin D 0 0
Iron 1.73 2.91 Walnut
Calcium 46 98 Walnut
Potassium 715 441 Chestnut
Magnesium 54 158 Walnut
Sugars 2.61 Walnut
Fiber 6.7 Walnut
Copper 0.472 1.586 Walnut
Zinc 0.25 3.09 Walnut
Starch 0.06 Walnut
Phosphorus 99 346 Walnut
Sodium 27 2 Walnut
Vitamin A 17 20 Walnut
Vitamin E 0.7 Walnut
Vitamin D 0 0
Vitamin B1 0.148 0.341 Walnut
Vitamin B2 0.104 0.15 Walnut
Vitamin B3 0.731 1.125 Walnut
Vitamin B5 0.316 0.57 Walnut
Vitamin B6 0.233 0.537 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 0.26 6.126 Chestnut
Monounsaturated Fat 0.476 8.933 Walnut
Polyunsaturated fat 0.545 47.174 Walnut
Tryptophan 0.022 0.17 Walnut
Threonine 0.071 0.596 Walnut
Isoleucine 0.079 0.625 Walnut
Leucine 0.118 1.17 Walnut
Lysine 0.118 0.424 Walnut
Methionine 0.047 0.236 Walnut
Phenylalanine 0.084 0.711 Walnut
Valine 0.112 0.753 Walnut
Histidine 0.055 0.391 Walnut
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.