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Beechnuts vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Beechnuts and Walnut

  • Beechnuts have more Vitamin B2, Potassium, Vitamin C, and Vitamin B6, however, Walnut have more Copper, Manganese, Phosphorus, Magnesium, Zinc, and Calcium.
  • Walnut's daily need coverage for Copper is 102% more.
  • Beechnuts have 12 times more Vitamin C than Walnut. Beechnuts have 15.5mg of Vitamin C, while Walnut has 1.3mg.

The food varieties used in the comparison are Nuts, beechnuts, dried and Nuts, walnuts, english.

Infographic

Beechnuts vs Walnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Walnut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more PotassiumPotassium +130.6%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +9700%
Contains more IronIron +18.3%
Contains more CopperCopper +136.7%
Contains more ZincZinc +758.3%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +154.6%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Walnut
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +1092.3%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more FolateFolate +15.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B3Vitamin B3 +28.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Walnut
2
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
Contains more CarbsCarbs +144.3%
Contains more WaterWater +62.2%
Contains more OtherOther +107.9%
Contains more ProteinProtein +145.6%
Contains more FatsFats +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 46% 42%
Saturated Fat: Sat. Fat 5.719 g
Monounsaturated Fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Walnut
1
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains more Mono. FatMonounsaturated Fat +145.1%
Contains more Poly. FatPolyunsaturated fat +134.8%
~equal in Saturated Fat ~6.126g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beechnuts Walnut Opinion
Calories 576kcal 654kcal Walnut
Protein 6.2g 15.23g Walnut
Fats 50g 65.21g Walnut
Vitamin C 15.5mg 1.3mg Beechnuts
Net carbs 33.5g 7.01g Beechnuts
Carbs 33.5g 13.71g Beechnuts
Magnesium 0mg 158mg Walnut
Calcium 1mg 98mg Walnut
Potassium 1017mg 441mg Beechnuts
Iron 2.46mg 2.91mg Walnut
Sugar 2.61g Beechnuts
Fiber 6.7g Walnut
Copper 0.67mg 1.586mg Walnut
Zinc 0.36mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 0mg 346mg Walnut
Sodium 38mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.7mg Walnut
Manganese 1.341mg 3.414mg Walnut
Selenium 4.9µg Walnut
Vitamin B1 0.304mg 0.341mg Walnut
Vitamin B2 0.371mg 0.15mg Beechnuts
Vitamin B3 0.877mg 1.125mg Walnut
Vitamin B5 0.925mg 0.57mg Beechnuts
Vitamin B6 0.684mg 0.537mg Beechnuts
Vitamin K 2.7µg Walnut
Folate 113µg 98µg Beechnuts
Choline 39.2mg Walnut
Saturated Fat 5.719g 6.126g Beechnuts
Monounsaturated Fat 21.892g 8.933g Beechnuts
Polyunsaturated fat 20.089g 47.174g Walnut
Tryptophan 0.069mg 0.17mg Walnut
Threonine 0.221mg 0.596mg Walnut
Isoleucine 0.245mg 0.625mg Walnut
Leucine 0.367mg 1.17mg Walnut
Lysine 0.367mg 0.424mg Walnut
Methionine 0.146mg 0.236mg Walnut
Phenylalanine 0.262mg 0.711mg Walnut
Valine 0.346mg 0.753mg Walnut
Histidine 0.172mg 0.391mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Beechnuts
32%
Walnut
Minerals Daily Need Coverage Score
60%
Beechnuts
152%
Walnut

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 36mg)
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 0.407g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/nutrients
  2. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.