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  6. Walnut vs. Chocolate

Walnut vs. Chocolate — In-Depth Nutrition Comparison

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What are the differences between Walnut and Chocolate?

  • Walnut is higher in Manganese, Copper, Vitamin B6, Vitamin B1, Phosphorus, Zinc, and Vitamin B2, yet Chocolate is higher in Iron, and Vitamin B12.
  • Walnut's daily need coverage for Manganese is 87% more.
  • Walnut has 14 times more Vitamin B1 than Chocolate. While Walnut has 0.341mg of Vitamin B1, Chocolate has only 0.025mg.
  • The amount of Saturated Fat in Walnut is lower.

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

Infographic

Walnut vs Chocolate 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
8
:
2
Chocolate
Chocolate
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%
Contains more Iron +175.6%
Contains more Potassium +26.8%
Equal in Magnesium - 146
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
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%
Contains more Iron +175.6%
Contains more Potassium +26.8%
Equal in Magnesium - 146

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
9
:
3
Chocolate
Chocolate
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%
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
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%
Chocolate
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%
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%
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Chocolate
Chocolate
Contains more Protein +212.1%
Contains more Fats +108.5%
Contains more Water +319.6%
Contains more Carbs +346.2%
Equal in Other - 1.7
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
Chocolate
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more Protein +212.1%
Contains more Fats +108.5%
Contains more Water +319.6%
Contains more Carbs +346.2%
Equal in Other - 1.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Chocolate
Chocolate
Contains less Saturated Fat -66.9%
Contains more Polyunsaturated fat +4220%
Equal in Monounsaturated Fat - 9.54
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Chocolate
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
Contains less Saturated Fat -66.9%
Contains more Polyunsaturated fat +4220%
Equal in Monounsaturated Fat - 9.54

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Chocolate
Chocolate
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +1803.3%
Contains more Lactose +∞%
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
Chocolate
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
Contains more Starch +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Sucrose +1803.3%
Contains more Lactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Chocolate
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 Walnut Chocolate Opinion
Net carbs 7.01g 54.17g Chocolate
Protein 15.23g 4.88g Walnut
Fats 65.21g 31.28g Walnut
Carbs 13.71g 61.17g Chocolate
Calories 654kcal 546kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g 0g Walnut
Sugar 2.61g 47.9g Walnut
Fiber 6.7g 7g Chocolate
Calcium 98mg 56mg Walnut
Iron 2.91mg 8.02mg Chocolate
Magnesium 158mg 146mg Walnut
Phosphorus 346mg 206mg Walnut
Potassium 441mg 559mg Chocolate
Sodium 2mg 24mg Walnut
Zinc 3.09mg 2.01mg Walnut
Copper 1.586mg 1.028mg Walnut
Manganese 3.414mg 1.419mg Walnut
Selenium 4.9µg 3µg Walnut
Vitamin A 20IU 50IU Chocolate
Vitamin A RAE 1µg 2µg Chocolate
Vitamin E 0.7mg 0.54mg Walnut
Vitamin C 1.3mg Walnut
Vitamin B1 0.341mg 0.025mg Walnut
Vitamin B2 0.15mg 0.05mg Walnut
Vitamin B3 1.125mg 0.725mg Walnut
Vitamin B5 0.57mg 0.297mg Walnut
Vitamin B6 0.537mg 0.042mg Walnut
Folate 98µg Walnut
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 2.7µg 8.1µg 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 0mg 8mg Walnut
Trans Fat 0.112g Walnut
Saturated Fat 6.126g 18.519g Walnut
Omega-3 - EPA 0g 0.001g Chocolate
Monounsaturated Fat 8.933g 9.54g Chocolate
Polyunsaturated fat 47.174g 1.092g Walnut
Omega-6 - Eicosadienoic acid 0g 0.001g 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
Walnut Chocolate
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
10%
Chocolate
Minerals Daily Need Coverage Score
152%
Walnut
116%
Chocolate

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