Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Chocolate vs. Walnut — In-Depth Nutrition Comparison

Compare

What are the differences between Chocolate and Walnut?

  • Chocolate is higher in Iron, and Vitamin B12, yet Walnut is higher in Manganese, Copper, Vitamin B6, Vitamin B1, Phosphorus, Zinc, and Vitamin B2.
  • Walnut's daily need coverage for Manganese is 87% more.
  • The amount of Saturated Fat in Walnut is lower.

We used Chocolate, dark, 45- 59% cacao solids and Nuts, walnuts, english types in this article.

Infographic

Chocolate vs Walnut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Iron +175.6%
Contains more Potassium +26.8%
Contains more Calcium +75%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
Contains more Zinc +53.7%
Contains more Copper +54.3%
Contains more Manganese +140.6%
Contains more Selenium +63.3%
Equal in Magnesium - 158
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Iron +175.6%
Contains more Potassium +26.8%
Contains more Calcium +75%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
Contains more Zinc +53.7%
Contains more Copper +54.3%
Contains more Manganese +140.6%
Contains more Selenium +63.3%
Equal in Magnesium - 158

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
9
Walnut
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin E +29.6%
Contains more Vitamin B1 +1264%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +1178.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin E +29.6%
Contains more Vitamin B1 +1264%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +1178.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +346.2%
Contains more Protein +212.1%
Contains more Fats +108.5%
Contains more Water +319.6%
Equal in Other - 1.78
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more Carbs +346.2%
Contains more Protein +212.1%
Contains more Fats +108.5%
Contains more Water +319.6%
Equal in Other - 1.78

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.9%
Contains more Polyunsaturated fat +4220%
Equal in Monounsaturated Fat - 8.933
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -66.9%
Contains more Polyunsaturated fat +4220%
Equal in Monounsaturated Fat - 8.933

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +1803.3%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +1803.3%
Contains more Lactose +∞%
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chocolate Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Chocolate Walnut Opinion
Net carbs 54.17g 7.01g Chocolate
Protein 4.88g 15.23g Walnut
Fats 31.28g 65.21g Walnut
Carbs 61.17g 13.71g Chocolate
Calories 546kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0g 0.09g Walnut
Sugar 47.9g 2.61g Walnut
Fiber 7g 6.7g Chocolate
Calcium 56mg 98mg Walnut
Iron 8.02mg 2.91mg Chocolate
Magnesium 146mg 158mg Walnut
Phosphorus 206mg 346mg Walnut
Potassium 559mg 441mg Chocolate
Sodium 24mg 2mg Walnut
Zinc 2.01mg 3.09mg Walnut
Copper 1.028mg 1.586mg Walnut
Manganese 1.419mg 3.414mg Walnut
Selenium 3µg 4.9µg Walnut
Vitamin A 50IU 20IU Chocolate
Vitamin A RAE 2µg 1µg Chocolate
Vitamin E 0.54mg 0.7mg Walnut
Vitamin C 1.3mg Walnut
Vitamin B1 0.025mg 0.341mg Walnut
Vitamin B2 0.05mg 0.15mg Walnut
Vitamin B3 0.725mg 1.125mg Walnut
Vitamin B5 0.297mg 0.57mg Walnut
Vitamin B6 0.042mg 0.537mg Walnut
Folate 98µg Walnut
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 2.7µg Chocolate
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Cholesterol 8mg 0mg Walnut
Trans Fat 0.112g Walnut
Saturated Fat 18.519g 6.126g Walnut
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 8.933g Chocolate
Polyunsaturated fat 1.092g 47.174g Walnut
Omega-6 - Eicosadienoic acid 0.001g 0g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Chocolate
33%
Walnut
Minerals Daily Need Coverage Score
116%
Chocolate
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 45.29g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 12.393g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $3)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.