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Walnut vs Seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 14mg)
Which food contains less Sugars?
Seed
Seed contains less Sugars (difference - 2.61g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.796g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 5)
Which food is cheaper?
Seed
Seed is cheaper (difference - $5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Seed
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
25
Seed
Mineral Summary Score
80
Walnut
137
Seed

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
:
5
Seed
Contains more Copper +71.6%
Contains less Sodium -87.5%
Contains more Iron +165.3%
Contains more Calcium +543.9%
Contains more Magnesium +112%
Contains more Zinc +48.2%
Contains more Phosphorus +148.6%
Equal in Potassium - 407
Contains more Copper +71.6%
Contains less Sodium -87.5%
Contains more Iron +165.3%
Contains more Calcium +543.9%
Contains more Magnesium +112%
Contains more Zinc +48.2%
Contains more Phosphorus +148.6%
Equal in Potassium - 407

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
6
:
5
Seed
Contains more Vitamin E +40%
Contains more Vitamin C +23.1%
Contains more Vitamin A +170%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%
Contains more Vitamin E +40%
Contains more Vitamin C +23.1%
Contains more Vitamin A +170%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%

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
99%
Seed
Carbohydrates
14%
Walnut
42%
Seed
Fats
301%
Walnut
142%
Seed

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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 Seed Opinion
Calories 654 486 Walnut
Protein 15.23 16.54 Seed
Fats 65.21 30.74 Walnut
Vitamin C 1.3 1.6 Seed
Carbs 13.71 42.12 Seed
Cholesterol 0 0
Vitamin D 0 Walnut
Iron 2.91 7.72 Seed
Calcium 98 631 Seed
Potassium 441 407 Walnut
Magnesium 158 335 Seed
Sugars 2.61 Walnut
Fiber 6.7 34.4 Seed
Copper 1.586 0.924 Walnut
Zinc 3.09 4.58 Seed
Starch 0.06 Walnut
Phosphorus 346 860 Seed
Sodium 2 16 Walnut
Vitamin A 20 54 Seed
Vitamin E 0.7 0.5 Walnut
Vitamin D 0 Walnut
Vitamin B1 0.341 0.62 Seed
Vitamin B2 0.15 0.17 Seed
Vitamin B3 1.125 8.83 Seed
Vitamin B5 0.57 Walnut
Vitamin B6 0.537 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folic acid (B9) 0 Walnut
Trans Fat 0.14 Walnut
Saturated Fat 6.126 3.33 Seed
Monounsaturated Fat 8.933 2.309 Walnut
Polyunsaturated fat 47.174 23.665 Walnut
Tryptophan 0.17 0.436 Seed
Threonine 0.596 0.709 Seed
Isoleucine 0.625 0.801 Seed
Leucine 1.17 1.371 Seed
Lysine 0.424 0.97 Seed
Methionine 0.236 0.588 Seed
Phenylalanine 0.711 1.016 Seed
Valine 0.753 0.95 Seed
Histidine 0.391 0.531 Seed
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.