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Walnut vs Chocolate - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 45.29g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 22mg)
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 vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $3)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Walnut Chocolate
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Chocolate
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
20
Walnut
8
Chocolate
Mineral Summary Score
80
Walnut
71
Chocolate

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
Walnut
6
:
Contains more Calcium +75%
Contains more Copper +54.3%
Contains more Zinc +53.7%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
Contains more Iron +175.6%
Contains more Potassium +26.8%
Equal in Magnesium - 146
Contains more Calcium +75%
Contains more Copper +54.3%
Contains more Zinc +53.7%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
9
:
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%
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%

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
91%
Walnut
29%
Chocolate
Carbohydrates
14%
Walnut
61%
Chocolate
Fats
301%
Walnut
144%
Chocolate

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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 Walnut Chocolate Opinion
Calories 654 546 Walnut
Protein 15.23 4.88 Walnut
Fats 65.21 31.28 Walnut
Vitamin C 1.3 Walnut
Carbs 13.71 61.17 Chocolate
Cholesterol 0 8 Walnut
Vitamin D 0 Walnut
Iron 2.91 8.02 Chocolate
Calcium 98 56 Walnut
Potassium 441 559 Chocolate
Magnesium 158 146 Walnut
Sugars 2.61 47.9 Chocolate
Fiber 6.7 7 Chocolate
Copper 1.586 1.028 Walnut
Zinc 3.09 2.01 Walnut
Starch 0.06 Walnut
Phosphorus 346 206 Walnut
Sodium 2 24 Walnut
Vitamin A 20 50 Chocolate
Vitamin E 0.7 0.54 Walnut
Vitamin D 0 Walnut
Vitamin B1 0.341 0.025 Walnut
Vitamin B2 0.15 0.05 Walnut
Vitamin B3 1.125 0.725 Walnut
Vitamin B5 0.57 0.297 Walnut
Vitamin B6 0.537 0.042 Walnut
Vitamin B12 0 0.23 Chocolate
Vitamin K 2.7 8.1 Chocolate
Folic acid (B9) 0 Walnut
Trans Fat 0.112 Walnut
Saturated Fat 6.126 18.519 Walnut
Monounsaturated Fat 8.933 9.54 Chocolate
Polyunsaturated fat 47.174 1.092 Walnut
Tryptophan 0.17 Walnut
Threonine 0.596 Walnut
Isoleucine 0.625 Walnut
Leucine 1.17 Walnut
Lysine 0.424 Walnut
Methionine 0.236 Walnut
Phenylalanine 0.711 Walnut
Valine 0.753 Walnut
Histidine 0.391 Walnut
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.