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Walnut vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between Walnut and Brown rice

  • Brown rice has less Copper, Manganese, Phosphorus, Vitamin B6, Iron, Magnesium, Folate, Zinc, and Fiber.
  • Walnut's daily need coverage for Copper is 164% more.
  • Walnut has 24 times more Saturated Fat than Brown rice. Walnut has 6.126g of Saturated Fat, while Brown rice has 0.26g.

The food varieties used in the comparison are Nuts, walnuts, english and Rice, brown, long-grain, cooked.

Infographic

Walnut vs Brown rice 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.
Contains more Calcium +3166.7%
Contains more Iron +419.6%
Contains more Magnesium +305.1%
Contains more Phosphorus +235.9%
Contains more Potassium +412.8%
Contains less Sodium -50%
Contains more Zinc +335.2%
Contains more Copper +1396.2%
Contains more Manganese +250.5%
Contains more Selenium +18.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +3166.7%
Contains more Iron +419.6%
Contains more Magnesium +305.1%
Contains more Phosphorus +235.9%
Contains more Potassium +412.8%
Contains less Sodium -50%
Contains more Zinc +335.2%
Contains more Copper +1396.2%
Contains more Manganese +250.5%
Contains more Selenium +18.4%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin E +311.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +91.6%
Contains more Vitamin B2 +117.4%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +336.6%
Contains more Folate +988.9%
Contains more Vitamin K +1250%
Contains more Vitamin B3 +127.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +311.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +91.6%
Contains more Vitamin B2 +117.4%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +336.6%
Contains more Folate +988.9%
Contains more Vitamin K +1250%
Contains more Vitamin B3 +127.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +455.8%
Contains more Fats +6622.7%
Contains more Other +304.5%
Contains more Carbs +86.6%
Contains more Water +1626.5%
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +455.8%
Contains more Fats +6622.7%
Contains more Other +304.5%
Contains more Carbs +86.6%
Contains more Water +1626.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +2320.9%
Contains more Polyunsaturated fat +12789.1%
Contains less Saturated Fat -95.8%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +2320.9%
Contains more Polyunsaturated fat +12789.1%
Contains less Saturated Fat -95.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +912.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +41216.7%
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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +912.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +41216.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Brown rice
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 Brown rice Opinion
Net carbs 7.01g 23.98g Brown rice
Protein 15.23g 2.74g Walnut
Fats 65.21g 0.97g Walnut
Carbs 13.71g 25.58g Brown rice
Calories 654kcal 123kcal Walnut
Starch 0.06g 24.79g Brown rice
Fructose 0.09g 0g Walnut
Sugar 2.61g 0.24g Brown rice
Fiber 6.7g 1.6g Walnut
Calcium 98mg 3mg Walnut
Iron 2.91mg 0.56mg Walnut
Magnesium 158mg 39mg Walnut
Phosphorus 346mg 103mg Walnut
Potassium 441mg 86mg Walnut
Sodium 2mg 4mg Walnut
Zinc 3.09mg 0.71mg Walnut
Copper 1.586mg 0.106mg Walnut
Manganese 3.414mg 0.974mg Walnut
Selenium 4.9µg 5.8µg Brown rice
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 0.17mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.178mg Walnut
Vitamin B2 0.15mg 0.069mg Walnut
Vitamin B3 1.125mg 2.561mg Brown rice
Vitamin B5 0.57mg 0.38mg Walnut
Vitamin B6 0.537mg 0.123mg Walnut
Folate 98µg 9µg Walnut
Vitamin K 2.7µg 0.2µg Walnut
Tryptophan 0.17mg 0.033mg Walnut
Threonine 0.596mg 0.095mg Walnut
Isoleucine 0.625mg 0.109mg Walnut
Leucine 1.17mg 0.214mg Walnut
Lysine 0.424mg 0.099mg Walnut
Methionine 0.236mg 0.058mg Walnut
Phenylalanine 0.711mg 0.133mg Walnut
Valine 0.753mg 0.151mg Walnut
Histidine 0.391mg 0.066mg Walnut
Saturated Fat 6.126g 0.26g Brown rice
Monounsaturated Fat 8.933g 0.369g Walnut
Polyunsaturated fat 47.174g 0.366g Walnut
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
152%
Walnut
32%
Brown rice

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 66)
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?
Brown rice
Brown rice is lower in Sugar (difference - 2.37g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 5.866g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $3)
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.