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Walnut vs Mixed nuts - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 24)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 2.585g)
Which food contains less Sugars?
Walnut
Walnut contains less Sugars (difference - 1.54g)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $2)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Mixed nuts
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Mixed nuts
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
35
Mixed nuts
Mineral Summary Score
80
Walnut
81
Mixed nuts

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
3
:
Contains more Iron +11.5%
Contains more Copper +74.9%
Contains less Sodium -60%
Contains more Calcium +19.4%
Contains more Potassium +43.3%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Equal in Zinc - 3.36
Contains more Iron +11.5%
Contains more Copper +74.9%
Contains less Sodium -60%
Contains more Calcium +19.4%
Contains more Potassium +43.3%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Equal in Zinc - 3.36

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
4
:
Contains more Vitamin C +160%
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B6 +52.6%
Contains more Vitamin E +1017.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +585.2%
Contains more Vitamin B5 +100%
Contains more Vitamin K +111.1%
Contains more Vitamin C +160%
Contains more Vitamin A +566.7%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B6 +52.6%
Contains more Vitamin E +1017.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +585.2%
Contains more Vitamin B5 +100%
Contains more Vitamin K +111.1%

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
120%
Mixed nuts
Carbohydrates
14%
Walnut
21%
Mixed nuts
Fats
301%
Walnut
249%
Mixed nuts

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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 Mixed nuts Opinion
Calories 654 607 Walnut
Protein 15.23 20.04 Mixed nuts
Fats 65.21 53.95 Walnut
Vitamin C 1.3 0.5 Walnut
Carbs 13.71 21.05 Mixed nuts
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 2.61 Walnut
Calcium 98 117 Mixed nuts
Potassium 441 632 Mixed nuts
Magnesium 158 229 Mixed nuts
Sugars 2.61 4.15 Mixed nuts
Fiber 6.7 7 Mixed nuts
Copper 1.586 0.907 Walnut
Zinc 3.09 3.36 Mixed nuts
Starch 0.06 4.2 Mixed nuts
Phosphorus 346 456 Mixed nuts
Sodium 2 5 Walnut
Vitamin A 20 3 Walnut
Vitamin E 0.7 7.82 Mixed nuts
Vitamin D 0 0
Vitamin B1 0.341 0.189 Walnut
Vitamin B2 0.15 0.196 Mixed nuts
Vitamin B3 1.125 7.709 Mixed nuts
Vitamin B5 0.57 1.14 Mixed nuts
Vitamin B6 0.537 0.352 Walnut
Vitamin B12 0 0
Vitamin K 2.7 5.7 Mixed nuts
Folic acid (B9) 0 0
Trans Fat 0.055 Walnut
Saturated Fat 6.126 8.711 Walnut
Monounsaturated Fat 8.933 28.488 Mixed nuts
Polyunsaturated fat 47.174 14.612 Walnut
Tryptophan 0.17 0.22 Mixed nuts
Threonine 0.596 0.703 Mixed nuts
Isoleucine 0.625 0.826 Mixed nuts
Leucine 1.17 1.656 Mixed nuts
Lysine 0.424 0.782 Mixed nuts
Methionine 0.236 0.283 Mixed nuts
Phenylalanine 0.711 1.182 Mixed nuts
Valine 0.753 1.001 Mixed nuts
Histidine 0.391 0.572 Mixed nuts
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.