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  6. Walnut vs. Ginkgo nuts

Walnut vs. Ginkgo nuts — In-Depth Nutrition Comparison

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Important differences between Walnut and Ginkgo nuts

  • Walnut has more Copper, Manganese, Phosphorus, Magnesium, Zinc, Iron, and Vitamin B6, however, Ginkgo nuts has more Vitamin B3, and Vitamin C.
  • Walnut's daily need coverage for Copper is 146% more.
  • Walnut has 30 times more Manganese than Ginkgo nuts. Walnut has 3.414mg of Manganese, while Ginkgo nuts have 0.113mg.
  • Ginkgo nuts are lower in Saturated Fat.

The food varieties used in the comparison are Nuts, walnuts, english and Nuts, ginkgo nuts, raw.

Infographic

Walnut vs Ginkgo nuts 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
9
:
1
Ginkgo nuts
Ginkgo nuts
Contains more Calcium +4800%
Contains more Iron +191%
Contains more Magnesium +485.2%
Contains more Phosphorus +179%
Contains less Sodium -71.4%
Contains more Zinc +808.8%
Contains more Copper +478.8%
Contains more Manganese +2921.2%
Contains more Potassium +15.6%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Ginkgo nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 38% 20% 54% 45% 1% 10% 92% 15% 0%
Contains more Calcium +4800%
Contains more Iron +191%
Contains more Magnesium +485.2%
Contains more Phosphorus +179%
Contains less Sodium -71.4%
Contains more Zinc +808.8%
Contains more Copper +478.8%
Contains more Manganese +2921.2%
Contains more Potassium +15.6%

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
Ginkgo nuts
Ginkgo nuts
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B5 +256.3%
Contains more Vitamin B6 +63.7%
Contains more Folate +81.5%
Contains more Vitamin A +2690%
Contains more Vitamin C +1053.8%
Contains more Vitamin B3 +433.3%
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%
Ginkgo nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 0% 0% 50% 56% 21% 113% 10% 76% 41% 0% 0%
Contains more Vitamin B1 +55%
Contains more Vitamin B2 +66.7%
Contains more Vitamin B5 +256.3%
Contains more Vitamin B6 +63.7%
Contains more Folate +81.5%
Contains more Vitamin A +2690%
Contains more Vitamin C +1053.8%
Contains more Vitamin B3 +433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Ginkgo nuts
Ginkgo nuts
Contains more Protein +252.5%
Contains more Fats +3781.5%
Contains more Other +48.3%
Contains more Carbs +174.3%
Contains more Water +1256.3%
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
Ginkgo nuts
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 g
Contains more Protein +252.5%
Contains more Fats +3781.5%
Contains more Other +48.3%
Contains more Carbs +174.3%
Contains more Water +1256.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Ginkgo nuts
Ginkgo nuts
Contains more Monounsaturated Fat +1343.1%
Contains more Polyunsaturated fat +7533.3%
Contains less Saturated Fat -94.8%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Ginkgo nuts
21% 40% 40%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.619 g
Polyunsaturated fat: 0.618 g
Contains more Monounsaturated Fat +1343.1%
Contains more Polyunsaturated fat +7533.3%
Contains less Saturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Ginkgo nuts Opinion
Net carbs 7.01g 37.6g Ginkgo nuts
Protein 15.23g 4.32g Walnut
Fats 65.21g 1.68g Walnut
Carbs 13.71g 37.6g Ginkgo nuts
Calories 654kcal 182kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Ginkgo nuts
Fiber 6.7g Walnut
Calcium 98mg 2mg Walnut
Iron 2.91mg 1mg Walnut
Magnesium 158mg 27mg Walnut
Phosphorus 346mg 124mg Walnut
Potassium 441mg 510mg Ginkgo nuts
Sodium 2mg 7mg Walnut
Zinc 3.09mg 0.34mg Walnut
Copper 1.586mg 0.274mg Walnut
Manganese 3.414mg 0.113mg Walnut
Selenium 4.9µg Walnut
Vitamin A 20IU 558IU Ginkgo nuts
Vitamin A RAE 1µg 28µg Ginkgo nuts
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 15mg Ginkgo nuts
Vitamin B1 0.341mg 0.22mg Walnut
Vitamin B2 0.15mg 0.09mg Walnut
Vitamin B3 1.125mg 6mg Ginkgo nuts
Vitamin B5 0.57mg 0.16mg Walnut
Vitamin B6 0.537mg 0.328mg Walnut
Folate 98µg 54µg Walnut
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.071mg Walnut
Threonine 0.596mg 0.268mg Walnut
Isoleucine 0.625mg 0.209mg Walnut
Leucine 1.17mg 0.316mg Walnut
Lysine 0.424mg 0.206mg Walnut
Methionine 0.236mg 0.055mg Walnut
Phenylalanine 0.711mg 0.171mg Walnut
Valine 0.753mg 0.283mg Walnut
Histidine 0.391mg 0.102mg Walnut
Saturated Fat 6.126g 0.319g Ginkgo nuts
Monounsaturated Fat 8.933g 0.619g Walnut
Polyunsaturated fat 47.174g 0.618g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Ginkgo nuts
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
33%
Ginkgo nuts
Minerals Daily Need Coverage Score
152%
Walnut
27%
Ginkgo nuts

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 5mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Ginkgo nuts
Ginkgo nuts is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 5.807g)
Which food is lower in glycemic index?
Ginkgo nuts
Ginkgo nuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Ginkgo nuts
Ginkgo nuts is cheaper (difference - $5)
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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.