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Mixed nuts 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 - 24)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 2.585g)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 1.54g)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
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.
Mixed nuts Walnut
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mixed nuts 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
35
Mixed nuts
20
Walnut
Mineral Summary Score
81
Mixed nuts
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
:
3
Walnut
Contains more Calcium +19.4%
Contains more Potassium +43.3%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Contains more Iron +11.5%
Contains more Copper +74.9%
Contains less Sodium -60%
Equal in Zinc - 3.09
Contains more Calcium +19.4%
Contains more Potassium +43.3%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Contains more Iron +11.5%
Contains more Copper +74.9%
Contains less Sodium -60%
Equal in Zinc - 3.09

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
:
4
Walnut
Contains more Vitamin E +1017.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +585.2%
Contains more Vitamin B5 +100%
Contains more Vitamin K +111.1%
Contains more Vitamin C +160%
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B6 +52.6%
Contains more Vitamin E +1017.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +585.2%
Contains more Vitamin B5 +100%
Contains more Vitamin K +111.1%
Contains more Vitamin C +160%
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B6 +52.6%

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
120%
Mixed nuts
91%
Walnut
Carbohydrates
21%
Mixed nuts
14%
Walnut
Fats
249%
Mixed nuts
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 Mixed nuts Walnut Opinion
Calories 607 654 Walnut
Protein 20.04 15.23 Mixed nuts
Fats 53.95 65.21 Walnut
Vitamin C 0.5 1.3 Walnut
Carbs 21.05 13.71 Mixed nuts
Cholesterol 0 0
Vitamin D 0 0
Iron 2.61 2.91 Walnut
Calcium 117 98 Mixed nuts
Potassium 632 441 Mixed nuts
Magnesium 229 158 Mixed nuts
Sugars 4.15 2.61 Mixed nuts
Fiber 7 6.7 Mixed nuts
Copper 0.907 1.586 Walnut
Zinc 3.36 3.09 Mixed nuts
Starch 4.2 0.06 Mixed nuts
Phosphorus 456 346 Mixed nuts
Sodium 5 2 Walnut
Vitamin A 3 20 Walnut
Vitamin E 7.82 0.7 Mixed nuts
Vitamin D 0 0
Vitamin B1 0.189 0.341 Walnut
Vitamin B2 0.196 0.15 Mixed nuts
Vitamin B3 7.709 1.125 Mixed nuts
Vitamin B5 1.14 0.57 Mixed nuts
Vitamin B6 0.352 0.537 Walnut
Vitamin B12 0 0
Vitamin K 5.7 2.7 Mixed nuts
Folic acid (B9) 0 0
Trans Fat 0.055 Walnut
Saturated Fat 8.711 6.126 Walnut
Monounsaturated Fat 28.488 8.933 Mixed nuts
Polyunsaturated fat 14.612 47.174 Walnut
Tryptophan 0.22 0.17 Mixed nuts
Threonine 0.703 0.596 Mixed nuts
Isoleucine 0.826 0.625 Mixed nuts
Leucine 1.656 1.17 Mixed nuts
Lysine 0.782 0.424 Mixed nuts
Methionine 0.283 0.236 Mixed nuts
Phenylalanine 1.182 0.711 Mixed nuts
Valine 1.001 0.753 Mixed nuts
Histidine 0.572 0.391 Mixed nuts
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.