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Seed vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 14mg)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 2.61g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.796g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Seed Walnut
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed 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
25
Seed
20
Walnut
Mineral Summary Score
137
Seed
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
Seed
5
:
3
Walnut
Contains more Iron +165.3%
Contains more Calcium +543.9%
Contains more Magnesium +112%
Contains more Zinc +48.2%
Contains more Phosphorus +148.6%
Contains more Copper +71.6%
Contains less Sodium -87.5%
Equal in Potassium - 441
Contains more Iron +165.3%
Contains more Calcium +543.9%
Contains more Magnesium +112%
Contains more Zinc +48.2%
Contains more Phosphorus +148.6%
Contains more Copper +71.6%
Contains less Sodium -87.5%
Equal in Potassium - 441

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
Seed
5
:
6
Walnut
Contains more Vitamin C +23.1%
Contains more Vitamin A +170%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%
Contains more Vitamin E +40%
Contains more Vitamin C +23.1%
Contains more Vitamin A +170%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%
Contains more Vitamin E +40%

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
99%
Seed
91%
Walnut
Carbohydrates
42%
Seed
14%
Walnut
Fats
142%
Seed
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 Seed Walnut Opinion
Calories 486 654 Walnut
Protein 16.54 15.23 Seed
Fats 30.74 65.21 Walnut
Vitamin C 1.6 1.3 Seed
Carbs 42.12 13.71 Seed
Cholesterol 0 0
Vitamin D 0 Walnut
Iron 7.72 2.91 Seed
Calcium 631 98 Seed
Potassium 407 441 Walnut
Magnesium 335 158 Seed
Sugars 2.61 Walnut
Fiber 34.4 6.7 Seed
Copper 0.924 1.586 Walnut
Zinc 4.58 3.09 Seed
Starch 0.06 Walnut
Phosphorus 860 346 Seed
Sodium 16 2 Walnut
Vitamin A 54 20 Seed
Vitamin E 0.5 0.7 Walnut
Vitamin D 0 Walnut
Vitamin B1 0.62 0.341 Seed
Vitamin B2 0.17 0.15 Seed
Vitamin B3 8.83 1.125 Seed
Vitamin B5 0.57 Walnut
Vitamin B6 0.537 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folic acid (B9) 0 Walnut
Trans Fat 0.14 Walnut
Saturated Fat 3.33 6.126 Seed
Monounsaturated Fat 2.309 8.933 Walnut
Polyunsaturated fat 23.665 47.174 Walnut
Tryptophan 0.436 0.17 Seed
Threonine 0.709 0.596 Seed
Isoleucine 0.801 0.625 Seed
Leucine 1.371 1.17 Seed
Lysine 0.97 0.424 Seed
Methionine 0.588 0.236 Seed
Phenylalanine 1.016 0.711 Seed
Valine 0.95 0.753 Seed
Histidine 0.531 0.391 Seed
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.