Bean raw vs. Walnut — In-Depth Nutrition Comparison
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What are the differences between bean raw and walnut?
- Bean raw is higher in folate, selenium, fiber, vitamin B1, potassium, iron, and phosphorus, yet walnut is higher in manganese and copper.
- Bean raw's daily need coverage for folate is 107% more.
- Bean raw has 6 times more selenium than walnut. While bean raw has 27.9µg of selenium, walnut has only 4.9µg.
- The amount of saturated fat in bean raw is lower.
- The glycemic index of walnut is lower.
We used Beans, pinto, mature seeds, raw and Nuts, walnuts, english types in this article.
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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 MagnesiumMagnesium | +11.4% |
| Contains more CalciumCalcium | +15.3% |
| Contains more PotassiumPotassium | +215.9% |
| Contains more IronIron | +74.2% |
| Contains more PhosphorusPhosphorus | +18.8% |
| Contains more SeleniumSelenium | +469.4% |
| Contains more CopperCopper | +77.6% |
| Contains more ZincZinc | +35.5% |
| Contains less SodiumSodium | -83.3% |
| Contains more ManganeseManganese | +197.4% |
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.
| Contains more Vitamin CVitamin C | +384.6% |
| Contains more Vitamin B1Vitamin B1 | +109.1% |
| Contains more Vitamin B2Vitamin B2 | +41.3% |
| Contains more Vitamin B5Vitamin B5 | +37.7% |
| Contains more Vitamin KVitamin K | +107.4% |
| Contains more FolateFolate | +435.7% |
| Contains more CholineCholine | +68.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +13.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.407g | 47.174g | 312% |
| Folate | 525µg | 98µg | 107% |
| Manganese | 1.148mg | 3.414mg | 99% |
| Fats | 1.23g | 65.21g | 98% |
| Copper | 0.893mg | 1.586mg | 77% |
| Selenium | 27.9µg | 4.9µg | 42% |
| Fiber | 15.5g | 6.7g | 35% |
| Vitamin B1 | 0.713mg | 0.341mg | 31% |
| Potassium | 1393mg | 441mg | 28% |
| Saturated fat | 0.235g | 6.126g | 27% |
| Iron | 5.07mg | 2.91mg | 27% |
| Monounsaturated fat | 0.229g | 8.933g | 22% |
| Carbs | 62.55g | 13.71g | 16% |
| Calories | 347kcal | 654kcal | 15% |
| Starch | 34.17g | 0.06g | 14% |
| Protein | 21.42g | 15.23g | 12% |
| Phosphorus | 411mg | 346mg | 9% |
| Zinc | 2.28mg | 3.09mg | 7% |
| Vitamin C | 6.3mg | 1.3mg | 6% |
| Vitamin B6 | 0.474mg | 0.537mg | 5% |
| Vitamin B2 | 0.212mg | 0.15mg | 5% |
| Choline | 66.2mg | 39.2mg | 5% |
| Vitamin B5 | 0.785mg | 0.57mg | 4% |
| Magnesium | 176mg | 158mg | 4% |
| Vitamin E | 0.21mg | 0.7mg | 3% |
| Vitamin K | 5.6µg | 2.7µg | 2% |
| Calcium | 113mg | 98mg | 2% |
| Net carbs | 47.05g | 7.01g | N/A |
| Sugar | 2.11g | 2.61g | N/A |
| Sodium | 12mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B3 | 1.174mg | 1.125mg | 0% |
| Tryptophan | 0.237mg | 0.17mg | 0% |
| Threonine | 0.81mg | 0.596mg | 0% |
| Isoleucine | 0.871mg | 0.625mg | 0% |
| Leucine | 1.558mg | 1.17mg | 0% |
| Lysine | 1.356mg | 0.424mg | 0% |
| Methionine | 0.259mg | 0.236mg | 0% |
| Phenylalanine | 1.095mg | 0.711mg | 0% |
| Valine | 0.998mg | 0.753mg | 0% |
| Histidine | 0.556mg | 0.391mg | 0% |
| Fructose | 0g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +40.6% |
| Contains more CarbsCarbs | +356.2% |
| Contains more WaterWater | +178.4% |
| Contains more OtherOther | +94.9% |
| Contains more FatsFats | +5201.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.2% |
| Contains more Mono. FatMonounsaturated fat | +3800.9% |
| Contains more Poly. FatPolyunsaturated fat | +11490.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +56850% |
| Contains more GlucoseGlucose | +62.5% |
| Contains more SucroseSucrose | +22.7% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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