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Black pepper vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between Black pepper and Walnut

  • Black pepper has more Manganese, Vitamin K, Iron, Fiber, Calcium, and Potassium, however, Walnut is higher in Copper, Phosphorus, and Folate.
  • Black pepper covers your daily Manganese needs 406% more than Walnut.
  • Walnut contains 61 times less Vitamin K than Black pepper. Black pepper contains 163.7µg of Vitamin K, while Walnut contains 2.7µg.
  • Black pepper has less Saturated Fat.

Food varieties used in this article are Spices, pepper, black and Nuts, walnuts, english.

Infographic

Black pepper 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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Walnut
4
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 CalciumCalcium +352%
Contains more PotassiumPotassium +201.4%
Contains more IronIron +233.7%
Contains more ManganeseManganese +273.6%
Contains more CopperCopper +19.2%
Contains more ZincZinc +159.7%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -90%
~equal in Magnesium ~158mg
~equal in Selenium ~4.9µg

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 0% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Walnut
5
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 AVitamin A +2635%
Contains more Vitamin EVitamin E +48.6%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin KVitamin K +5963%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +215.7%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more FolateFolate +476.5%
Contains more CholineCholine +246.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 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 +366.4%
Contains more WaterWater +206.1%
Contains more OtherOther +458.4%
Contains more ProteinProtein +46.6%
Contains more FatsFats +1900.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Walnut
2
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 less Sat. FatSaturated Fat -77.3%
Contains more Mono. FatMonounsaturated Fat +1108.8%
Contains more Poly. FatPolyunsaturated fat +4626.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Walnut
2
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
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +155.6%
Contains more GalactoseGalactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +12050%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Black pepper Walnut Opinion
Calories 251kcal 654kcal Walnut
Protein 10.39g 15.23g Walnut
Fats 3.26g 65.21g Walnut
Vitamin C 0mg 1.3mg Walnut
Net carbs 38.65g 7.01g Black pepper
Carbs 63.95g 13.71g Black pepper
Magnesium 171mg 158mg Black pepper
Calcium 443mg 98mg Black pepper
Potassium 1329mg 441mg Black pepper
Iron 9.71mg 2.91mg Black pepper
Sugar 0.64g 2.61g Black pepper
Fiber 25.3g 6.7g Black pepper
Copper 1.33mg 1.586mg Walnut
Zinc 1.19mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 158mg 346mg Walnut
Sodium 20mg 2mg Walnut
Vitamin A 547IU 20IU Black pepper
Vitamin A 27µg 1µg Black pepper
Vitamin E 1.04mg 0.7mg Black pepper
Manganese 12.753mg 3.414mg Black pepper
Selenium 4.9µg 4.9µg
Vitamin B1 0.108mg 0.341mg Walnut
Vitamin B2 0.18mg 0.15mg Black pepper
Vitamin B3 1.143mg 1.125mg Black pepper
Vitamin B5 1.399mg 0.57mg Black pepper
Vitamin B6 0.291mg 0.537mg Walnut
Vitamin K 163.7µg 2.7µg Black pepper
Folate 17µg 98µg Walnut
Choline 11.3mg 39.2mg Walnut
Saturated Fat 1.392g 6.126g Black pepper
Monounsaturated Fat 0.739g 8.933g Walnut
Polyunsaturated fat 0.998g 47.174g Walnut
Tryptophan 0.058mg 0.17mg Walnut
Threonine 0.244mg 0.596mg Walnut
Isoleucine 0.366mg 0.625mg Walnut
Leucine 1.014mg 1.17mg Walnut
Lysine 0.244mg 0.424mg Walnut
Methionine 0.096mg 0.236mg Walnut
Phenylalanine 0.446mg 0.711mg Walnut
Valine 0.547mg 0.753mg Walnut
Histidine 0.159mg 0.391mg Walnut
Fructose 0.23g 0.09g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Black pepper 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
56%
Black pepper
32%
Walnut
Minerals Daily Need Coverage Score
297%
Black pepper
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 4.734g)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $2.5)
Which food is richer in minerals?
Black pepper
Black pepper 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 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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.