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  6. Walnut vs. Broccoli

Walnut vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Broccoli

  • Walnut has more Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Iron, and Zinc, however, Broccoli is higher in Vitamin C, and Vitamin K.
  • Walnut covers your daily Copper needs 171% more than Broccoli.
  • Broccoli contains 157 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Broccoli contains 0.039g.

Food varieties used in this article are Nuts, walnuts, english and Broccoli, raw.

Infographic

Walnut vs Broccoli 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.
Walnut
Walnut
10
:
0
Broccoli
Broccoli
Contains more Calcium +108.5%
Contains more Iron +298.6%
Contains more Magnesium +652.4%
Contains more Phosphorus +424.2%
Contains more Potassium +39.6%
Contains less Sodium -93.9%
Contains more Zinc +653.7%
Contains more Copper +3136.7%
Contains more Manganese +1525.7%
Contains more Selenium +96%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Contains more Calcium +108.5%
Contains more Iron +298.6%
Contains more Magnesium +652.4%
Contains more Phosphorus +424.2%
Contains more Potassium +39.6%
Contains less Sodium -93.9%
Contains more Zinc +653.7%
Contains more Copper +3136.7%
Contains more Manganese +1525.7%
Contains more Selenium +96%

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.
Walnut
Walnut
5
:
5
Broccoli
Broccoli
Contains more Vitamin B1 +380.3%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +76.1%
Contains more Vitamin B6 +206.9%
Contains more Folate +55.6%
Contains more Vitamin A +3015%
Contains more Vitamin E +11.4%
Contains more Vitamin C +6761.5%
Contains more Vitamin K +3663%
Equal in Vitamin B5 - 0.573
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%
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Contains more Vitamin B1 +380.3%
Contains more Vitamin B2 +28.2%
Contains more Vitamin B3 +76.1%
Contains more Vitamin B6 +206.9%
Contains more Folate +55.6%
Contains more Vitamin A +3015%
Contains more Vitamin E +11.4%
Contains more Vitamin C +6761.5%
Contains more Vitamin K +3663%
Equal in Vitamin B5 - 0.573

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Broccoli
Broccoli
Contains more Protein +440.1%
Contains more Fats +17524.3%
Contains more Carbs +106.5%
Contains more Other +104.6%
Contains more Water +2094.1%
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
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +440.1%
Contains more Fats +17524.3%
Contains more Carbs +106.5%
Contains more Other +104.6%
Contains more Water +2094.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Broccoli
Broccoli
Contains more Monounsaturated Fat +81109.1%
Contains more Polyunsaturated fat +124042.1%
Contains less Saturated Fat -99.4%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Monounsaturated Fat +81109.1%
Contains more Polyunsaturated fat +124042.1%
Contains less Saturated Fat -99.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
2
:
4
Broccoli
Broccoli
Contains more Starch +∞%
Contains more Sucrose +2330%
Contains more Glucose +512.5%
Contains more Fructose +655.6%
Contains more Lactose +∞%
Contains more Maltose +∞%
Walnut
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
Broccoli
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +2330%
Contains more Glucose +512.5%
Contains more Fructose +655.6%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Broccoli Opinion
Net carbs 7.01g 4.04g Walnut
Protein 15.23g 2.82g Walnut
Fats 65.21g 0.37g Walnut
Carbs 13.71g 6.64g Walnut
Calories 654kcal 34kcal Walnut
Starch 0.06g 0g Walnut
Fructose 0.09g 0.68g Broccoli
Sugar 2.61g 1.7g Broccoli
Fiber 6.7g 2.6g Walnut
Calcium 98mg 47mg Walnut
Iron 2.91mg 0.73mg Walnut
Magnesium 158mg 21mg Walnut
Phosphorus 346mg 66mg Walnut
Potassium 441mg 316mg Walnut
Sodium 2mg 33mg Walnut
Zinc 3.09mg 0.41mg Walnut
Copper 1.586mg 0.049mg Walnut
Manganese 3.414mg 0.21mg Walnut
Selenium 4.9µg 2.5µg Walnut
Vitamin A 20IU 623IU Broccoli
Vitamin A RAE 1µg 31µg Broccoli
Vitamin E 0.7mg 0.78mg Broccoli
Vitamin C 1.3mg 89.2mg Broccoli
Vitamin B1 0.341mg 0.071mg Walnut
Vitamin B2 0.15mg 0.117mg Walnut
Vitamin B3 1.125mg 0.639mg Walnut
Vitamin B5 0.57mg 0.573mg Broccoli
Vitamin B6 0.537mg 0.175mg Walnut
Folate 98µg 63µg Walnut
Vitamin K 2.7µg 101.6µg Broccoli
Tryptophan 0.17mg 0.033mg Walnut
Threonine 0.596mg 0.088mg Walnut
Isoleucine 0.625mg 0.079mg Walnut
Leucine 1.17mg 0.129mg Walnut
Lysine 0.424mg 0.135mg Walnut
Methionine 0.236mg 0.038mg Walnut
Phenylalanine 0.711mg 0.117mg Walnut
Valine 0.753mg 0.125mg Walnut
Histidine 0.391mg 0.059mg Walnut
Saturated Fat 6.126g 0.039g Broccoli
Monounsaturated Fat 8.933g 0.011g Walnut
Polyunsaturated fat 47.174g 0.038g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Broccoli
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%
Walnut
65%
Broccoli
Minerals Daily Need Coverage Score
152%
Walnut
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.91g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 6.087g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.