Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Nectarine

Walnut vs. Nectarine — In-Depth Nutrition Comparison

Compare

What are the main differences between Walnut and Nectarine?

  • Nectarine has less Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, Vitamin B1, and Folate than Walnut.
  • Walnut's daily need coverage for Copper is 167% higher.
  • Walnut has 245 times more Saturated Fat than Nectarine. Walnut has 6.126g of Saturated Fat, while Nectarine has 0.025g.

We used Nuts, walnuts, english and Nectarines, raw types in this comparison.

Infographic

Walnut vs Nectarine 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
Nectarine
Nectarine
Contains more Calcium +1533.3%
Contains more Iron +939.3%
Contains more Magnesium +1655.6%
Contains more Phosphorus +1230.8%
Contains more Potassium +119.4%
Contains more Zinc +1717.6%
Contains more Copper +1744.2%
Contains more Manganese +6222.2%
Contains more Selenium +∞%
Contains less Sodium -100%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +1533.3%
Contains more Iron +939.3%
Contains more Magnesium +1655.6%
Contains more Phosphorus +1230.8%
Contains more Potassium +119.4%
Contains more Zinc +1717.6%
Contains more Copper +1744.2%
Contains more Manganese +6222.2%
Contains more Selenium +∞%
Contains less Sodium -100%

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
6
:
3
Nectarine
Nectarine
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B5 +208.1%
Contains more Vitamin B6 +2048%
Contains more Folate +1860%
Contains more Vitamin K +22.7%
Contains more Vitamin A +1560%
Contains more Vitamin C +315.4%
Equal in Vitamin E - 0.77
Equal in Vitamin B3 - 1.125
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%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B5 +208.1%
Contains more Vitamin B6 +2048%
Contains more Folate +1860%
Contains more Vitamin K +22.7%
Contains more Vitamin A +1560%
Contains more Vitamin C +315.4%
Equal in Vitamin E - 0.77
Equal in Vitamin B3 - 1.125

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Nectarine
Nectarine
Contains more Protein +1336.8%
Contains more Fats +20278.1%
Contains more Carbs +30%
Contains more Other +270.8%
Contains more Water +2052.1%
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
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +1336.8%
Contains more Fats +20278.1%
Contains more Carbs +30%
Contains more Other +270.8%
Contains more Water +2052.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Nectarine
Nectarine
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +41646.9%
Contains less Saturated Fat -99.6%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +41646.9%
Contains less Saturated Fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
0
:
4
Nectarine
Nectarine
Contains more Starch +16.7%
Contains more Sucrose +100.4%
Contains more Glucose +1862.5%
Contains more Fructose +1422.2%
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
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +16.7%
Contains more Sucrose +100.4%
Contains more Glucose +1862.5%
Contains more Fructose +1422.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Nectarine Opinion
Net carbs 7.01g 8.85g Nectarine
Protein 15.23g 1.06g Walnut
Fats 65.21g 0.32g Walnut
Carbs 13.71g 10.55g Walnut
Calories 654kcal 44kcal Walnut
Starch 0.06g 0.07g Nectarine
Fructose 0.09g 1.37g Nectarine
Sugar 2.61g 7.89g Walnut
Fiber 6.7g 1.7g Walnut
Calcium 98mg 6mg Walnut
Iron 2.91mg 0.28mg Walnut
Magnesium 158mg 9mg Walnut
Phosphorus 346mg 26mg Walnut
Potassium 441mg 201mg Walnut
Sodium 2mg 0mg Nectarine
Zinc 3.09mg 0.17mg Walnut
Copper 1.586mg 0.086mg Walnut
Manganese 3.414mg 0.054mg Walnut
Selenium 4.9µg 0µg Walnut
Vitamin A 20IU 332IU Nectarine
Vitamin A RAE 1µg 17µg Nectarine
Vitamin E 0.7mg 0.77mg Nectarine
Vitamin C 1.3mg 5.4mg Nectarine
Vitamin B1 0.341mg 0.034mg Walnut
Vitamin B2 0.15mg 0.027mg Walnut
Vitamin B3 1.125mg 1.125mg
Vitamin B5 0.57mg 0.185mg Walnut
Vitamin B6 0.537mg 0.025mg Walnut
Folate 98µg 5µg Walnut
Vitamin K 2.7µg 2.2µg Walnut
Tryptophan 0.17mg 0.005mg Walnut
Threonine 0.596mg 0.009mg Walnut
Isoleucine 0.625mg 0.009mg Walnut
Leucine 1.17mg 0.014mg Walnut
Lysine 0.424mg 0.016mg Walnut
Methionine 0.236mg 0.006mg Walnut
Phenylalanine 0.711mg 0.021mg Walnut
Valine 0.753mg 0.013mg Walnut
Histidine 0.391mg 0.008mg Walnut
Saturated Fat 6.126g 0.025g Nectarine
Monounsaturated Fat 8.933g 0.088g Walnut
Polyunsaturated fat 47.174g 0.113g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Walnut
Walnut vs Almond
Almond
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut
Nectarine
Nectarine vs Peach
Peach
Nectarine
Nectarine vs Pear
Pear
Nectarine
Nectarine vs Apricot
Apricot

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%
Nectarine
Minerals Daily Need Coverage Score
152%
Walnut
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 5.28g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 6.101g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $4.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.