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  6. Walnut vs. Garlic

Walnut vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between Walnut and Garlic

  • Walnut has more Copper, Manganese, Magnesium, Phosphorus, Folate, Fiber, and Zinc, however, Garlic is richer in Vitamin B6, and Vitamin C.
  • Walnut covers your daily Copper needs 143% more than Garlic.
  • Garlic has 69 times less Saturated Fat than Walnut. Walnut has 6.126g of Saturated Fat, while Garlic has 0.089g.

Specific food types used in this comparison are Nuts, walnuts, english and Garlic, raw.

Infographic

Walnut vs Garlic 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
Garlic
Garlic
Contains more Iron +71.2%
Contains more Magnesium +532%
Contains more Phosphorus +126.1%
Contains less Sodium -88.2%
Contains more Zinc +166.4%
Contains more Copper +430.4%
Contains more Manganese +104.2%
Contains more Calcium +84.7%
Contains more Selenium +189.8%
Equal in Potassium - 401
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +71.2%
Contains more Magnesium +532%
Contains more Phosphorus +126.1%
Contains less Sodium -88.2%
Contains more Zinc +166.4%
Contains more Copper +430.4%
Contains more Manganese +104.2%
Contains more Calcium +84.7%
Contains more Selenium +189.8%
Equal in Potassium - 401

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
7
:
3
Garlic
Garlic
Contains more Vitamin A +122.2%
Contains more Vitamin E +775%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +60.7%
Contains more Folate +3166.7%
Contains more Vitamin K +58.8%
Contains more Vitamin C +2300%
Contains more Vitamin B6 +130%
Equal in Vitamin B5 - 0.596
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +122.2%
Contains more Vitamin E +775%
Contains more Vitamin B1 +70.5%
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +60.7%
Contains more Folate +3166.7%
Contains more Vitamin K +58.8%
Contains more Vitamin C +2300%
Contains more Vitamin B6 +130%
Equal in Vitamin B5 - 0.596

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Garlic
Garlic
Contains more Protein +139.5%
Contains more Fats +12942%
Contains more Other +18.7%
Contains more Carbs +141.1%
Contains more Water +1339.3%
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +139.5%
Contains more Fats +12942%
Contains more Other +18.7%
Contains more Carbs +141.1%
Contains more Water +1339.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +81109.1%
Contains more Polyunsaturated fat +18845.4%
Contains less Saturated Fat -98.5%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +81109.1%
Contains more Polyunsaturated fat +18845.4%
Contains less Saturated Fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Garlic Opinion
Net carbs 7.01g 30.96g Garlic
Protein 15.23g 6.36g Walnut
Fats 65.21g 0.5g Walnut
Carbs 13.71g 33.06g Garlic
Calories 654kcal 149kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 1g Garlic
Fiber 6.7g 2.1g Walnut
Calcium 98mg 181mg Garlic
Iron 2.91mg 1.7mg Walnut
Magnesium 158mg 25mg Walnut
Phosphorus 346mg 153mg Walnut
Potassium 441mg 401mg Walnut
Sodium 2mg 17mg Walnut
Zinc 3.09mg 1.16mg Walnut
Copper 1.586mg 0.299mg Walnut
Manganese 3.414mg 1.672mg Walnut
Selenium 4.9µg 14.2µg Garlic
Vitamin A 20IU 9IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.08mg Walnut
Vitamin C 1.3mg 31.2mg Garlic
Vitamin B1 0.341mg 0.2mg Walnut
Vitamin B2 0.15mg 0.11mg Walnut
Vitamin B3 1.125mg 0.7mg Walnut
Vitamin B5 0.57mg 0.596mg Garlic
Vitamin B6 0.537mg 1.235mg Garlic
Folate 98µg 3µg Walnut
Vitamin K 2.7µg 1.7µg Walnut
Tryptophan 0.17mg 0.066mg Walnut
Threonine 0.596mg 0.157mg Walnut
Isoleucine 0.625mg 0.217mg Walnut
Leucine 1.17mg 0.308mg Walnut
Lysine 0.424mg 0.273mg Walnut
Methionine 0.236mg 0.076mg Walnut
Phenylalanine 0.711mg 0.183mg Walnut
Valine 0.753mg 0.291mg Walnut
Histidine 0.391mg 0.113mg Walnut
Saturated Fat 6.126g 0.089g Garlic
Monounsaturated Fat 8.933g 0.011g Walnut
Polyunsaturated fat 47.174g 0.249g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Garlic
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
43%
Garlic
Minerals Daily Need Coverage Score
152%
Walnut
67%
Garlic

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 30)
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 lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 6.037g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $4.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.