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  6. Ginkgo nuts vs. Walnut

Ginkgo nuts vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Ginkgo nuts and Walnut

  • Ginkgo nuts have more Vitamin B3, and Vitamin C, however, Walnut have more Copper, Manganese, Phosphorus, Magnesium, Zinc, Iron, and Vitamin B6.
  • Walnut's daily need coverage for Copper is 146% more.
  • Ginkgo nuts have 12 times more Vitamin C than Walnut. Ginkgo nuts have 15mg of Vitamin C, while Walnut has 1.3mg.
  • Ginkgo nuts are lower in Saturated Fat.

The food varieties used in the comparison are Nuts, ginkgo nuts, raw and Nuts, walnuts, english.

Infographic

Ginkgo nuts 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.
Ginkgo nuts
Ginkgo nuts
1
:
9
Walnut
Walnut
Contains more Potassium +15.6%
Contains more Calcium +4800%
Contains more Iron +191%
Contains more Magnesium +485.2%
Contains more Phosphorus +179%
Contains less Sodium -71.4%
Contains more Zinc +808.8%
Contains more Copper +478.8%
Contains more Manganese +2921.2%
Ginkgo nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Potassium +15.6%
Contains more Calcium +4800%
Contains more Iron +191%
Contains more Magnesium +485.2%
Contains more Phosphorus +179%
Contains less Sodium -71.4%
Contains more Zinc +808.8%
Contains more Copper +478.8%
Contains more Manganese +2921.2%

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.
Ginkgo nuts
Ginkgo nuts
3
:
7
Walnut
Walnut
Contains more Vitamin A +2690%
Contains more Vitamin C +1053.8%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B5 +256.3%
Contains more Vitamin B6 +63.7%
Contains more Folate +81.5%
Ginkgo nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 50% 56% 21% 113% 10% 76% 41% 0% 0%
Walnut
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 +2690%
Contains more Vitamin C +1053.8%
Contains more Vitamin B3 +433.3%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B5 +256.3%
Contains more Vitamin B6 +63.7%
Contains more Folate +81.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginkgo nuts
Ginkgo nuts
2
:
3
Walnut
Walnut
Contains more Carbs +174.3%
Contains more Water +1256.3%
Contains more Protein +252.5%
Contains more Fats +3781.5%
Contains more Other +48.3%
Ginkgo nuts
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Walnut
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 +174.3%
Contains more Water +1256.3%
Contains more Protein +252.5%
Contains more Fats +3781.5%
Contains more Other +48.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginkgo nuts
Ginkgo nuts
1
:
2
Walnut
Walnut
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1343.1%
Contains more Polyunsaturated fat +7533.3%
Ginkgo nuts
21% 40% 40%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.619 g
Polyunsaturated fat: 0.618 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -94.8%
Contains more Monounsaturated Fat +1343.1%
Contains more Polyunsaturated fat +7533.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginkgo nuts Walnut Opinion
Net carbs 37.6g 7.01g Ginkgo nuts
Protein 4.32g 15.23g Walnut
Fats 1.68g 65.21g Walnut
Carbs 37.6g 13.71g Ginkgo nuts
Calories 182kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Ginkgo nuts
Fiber 6.7g Walnut
Calcium 2mg 98mg Walnut
Iron 1mg 2.91mg Walnut
Magnesium 27mg 158mg Walnut
Phosphorus 124mg 346mg Walnut
Potassium 510mg 441mg Ginkgo nuts
Sodium 7mg 2mg Walnut
Zinc 0.34mg 3.09mg Walnut
Copper 0.274mg 1.586mg Walnut
Manganese 0.113mg 3.414mg Walnut
Selenium 4.9µg Walnut
Vitamin A 558IU 20IU Ginkgo nuts
Vitamin A RAE 28µg 1µg Ginkgo nuts
Vitamin E 0.7mg Walnut
Vitamin C 15mg 1.3mg Ginkgo nuts
Vitamin B1 0.22mg 0.341mg Walnut
Vitamin B2 0.09mg 0.15mg Walnut
Vitamin B3 6mg 1.125mg Ginkgo nuts
Vitamin B5 0.16mg 0.57mg Walnut
Vitamin B6 0.328mg 0.537mg Walnut
Folate 54µg 98µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.071mg 0.17mg Walnut
Threonine 0.268mg 0.596mg Walnut
Isoleucine 0.209mg 0.625mg Walnut
Leucine 0.316mg 1.17mg Walnut
Lysine 0.206mg 0.424mg Walnut
Methionine 0.055mg 0.236mg Walnut
Phenylalanine 0.171mg 0.711mg Walnut
Valine 0.283mg 0.753mg Walnut
Histidine 0.102mg 0.391mg Walnut
Saturated Fat 0.319g 6.126g Ginkgo nuts
Monounsaturated Fat 0.619g 8.933g Walnut
Polyunsaturated fat 0.618g 47.174g Walnut

Which food is preferable for your diet?

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

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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
33%
Ginkgo nuts
33%
Walnut
Minerals Daily Need Coverage Score
27%
Ginkgo nuts
152%
Walnut

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 5.807g)
Which food is lower in glycemic index?
Ginkgo nuts
Ginkgo nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Ginkgo nuts
Ginkgo nuts is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.