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Bologna sausage vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between bologna sausage and walnut

  • Bologna sausage has more vitamin B12; however, walnut is higher in copper, manganese, magnesium, phosphorus, fiber, iron, folate, and vitamin B6.
  • Walnut covers your daily copper needs 167% more than bologna sausage.
  • Walnut has less sodium.

Food varieties used in this article are Bologna, pork and Nuts, walnuts, english.

Infographic

Bologna sausage vs Walnut infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
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 SeleniumSelenium +159.2%
Contains more MagnesiumMagnesium +1028.6%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +277.9%
Contains more CopperCopper +1882.5%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +148.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9383.3%

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% 0% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
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% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.4%
Contains more Vitamin B3Vitamin B3 +246.7%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +38.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B6Vitamin B6 +98.9%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +1860%
~equal in Vitamin B2 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 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 WaterWater +1388.9%
Contains more OtherOther +96.6%
Contains more FatsFats +228.2%
Contains more CarbsCarbs +1778.1%
~equal in Protein ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 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 -10.4%
Contains more Poly. FatPolyunsaturated fat +2138.9%
~equal in Monounsaturated fat ~8.933g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bologna sausage Walnut DV% diff.
Polyunsaturated fat 2.107g 47.174g 300%
Copper 0.08mg 1.586mg 167%
Manganese 0.036mg 3.414mg 147%
Fats 19.87g 65.21g 70%
Vitamin B12 0.93µg 0µg 39%
Sodium 907mg 2mg 39%
Magnesium 14mg 158mg 34%
Phosphorus 139mg 346mg 30%
Iron 0.77mg 2.91mg 27%
Fiber 0g 6.7g 27%
Folate 5µg 98µg 23%
Vitamin B6 0.27mg 0.537mg 21%
Calories 247kcal 654kcal 20%
Cholesterol 59mg 0mg 20%
Vitamin B3 3.9mg 1.125mg 17%
Vitamin B1 0.523mg 0.341mg 15%
Selenium 12.7µg 4.9µg 14%
Zinc 2.03mg 3.09mg 10%
Calcium 11mg 98mg 9%
Vitamin D 1.4µg 0µg 7%
Vitamin D 56IU 0IU 7%
Potassium 281mg 441mg 5%
Carbs 0.73g 13.71g 4%
Saturated fat 6.839g 6.126g 3%
Choline 54.4mg 39.2mg 3%
Vitamin E 0.26mg 0.7mg 3%
Vitamin B5 0.72mg 0.57mg 3%
Vitamin K 0.3µg 2.7µg 2%
Monounsaturated fat 9.732g 8.933g 2%
Vitamin B2 0.157mg 0.15mg 1%
Vitamin C 0mg 1.3mg 1%
Protein 15.3g 15.23g 0%
Net carbs 0.73g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.149mg 0.17mg 0%
Threonine 0.641mg 0.596mg 0%
Isoleucine 0.663mg 0.625mg 0%
Leucine 1.168mg 1.17mg 0%
Lysine 1.204mg 0.424mg 0%
Methionine 0.412mg 0.236mg 0%
Phenylalanine 0.585mg 0.711mg 0%
Valine 0.737mg 0.753mg 0%
Histidine 0.482mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bologna sausage Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
40%
Bologna sausage
32%
Walnut
Minerals Daily Need Coverage Score
40%
Bologna sausage
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 905mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 0.713g)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Bologna sausage
Bologna sausage is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Bologna sausage
Bologna sausage is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.