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Broccoli vs. Walnut — In-Depth Nutrition Comparison

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A recap on the differences between broccoli and walnut

  • Broccoli has more vitamin C and vitamin K; however, walnut is higher in copper, manganese, phosphorus, magnesium, vitamin B6, iron, and zinc.
  • Walnut covers your daily copper needs 171% more than broccoli.
  • Walnut contains 69 times less vitamin C than broccoli. Broccoli contains 89.2mg of vitamin C, while walnut contains 1.3mg.
  • Broccoli has less saturated fat.
  • The glycemic index of broccoli is higher.

Food varieties used in this article are Broccoli, raw and Nuts, walnuts, english.

Infographic

Broccoli 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Walnut
Walnut
10
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 MagnesiumMagnesium +652.4%
Contains more CalciumCalcium +108.5%
Contains more PotassiumPotassium +39.6%
Contains more IronIron +298.6%
Contains more CopperCopper +3136.7%
Contains more ZincZinc +653.7%
Contains more PhosphorusPhosphorus +424.2%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +1525.7%
Contains more SeleniumSelenium +96%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 297% 0% 10% 16% 18% 27% 12% 34% 40% 0% 254% 47%
Walnut
Walnut
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin CVitamin C +6761.5%
Contains more Vitamin AVitamin A +3000%
Contains more Vitamin EVitamin E +11.4%
Contains more Vitamin KVitamin K +3663%
Contains more Vitamin B1Vitamin B1 +380.3%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +76.1%
Contains more Vitamin B6Vitamin B6 +206.9%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.57mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Walnut DV% diff.
Polyunsaturated fat 0.038g 47.174g 314%
Copper 0.049mg 1.586mg 171%
Manganese 0.21mg 3.414mg 139%
Fats 0.37g 65.21g 100%
Vitamin C 89.2mg 1.3mg 98%
Vitamin K 101.6µg 2.7µg 82%
Phosphorus 66mg 346mg 40%
Magnesium 21mg 158mg 33%
Calories 34kcal 654kcal 31%
Vitamin B6 0.175mg 0.537mg 28%
Saturated fat 0.039g 6.126g 28%
Iron 0.73mg 2.91mg 27%
Protein 2.82g 15.23g 25%
Zinc 0.41mg 3.09mg 24%
Vitamin B1 0.071mg 0.341mg 23%
Monounsaturated fat 0.011g 8.933g 22%
Fiber 2.6g 6.7g 16%
Folate 63µg 98µg 9%
Calcium 47mg 98mg 5%
Potassium 316mg 441mg 4%
Selenium 2.5µg 4.9µg 4%
Choline 18.7mg 39.2mg 4%
Vitamin A 31µg 1µg 3%
Vitamin B2 0.117mg 0.15mg 3%
Vitamin B3 0.639mg 1.125mg 3%
Carbs 6.64g 13.71g 2%
Sodium 33mg 2mg 1%
Vitamin E 0.78mg 0.7mg 1%
Fructose 0.68g 0.09g 1%
Protein per 100 calories 8.3g 2.3g N/A
Calories per 10 g protein 121kcal 429kcal N/A
Weight per 100 calories 294g 15g N/A
Unsaturated / Saturated Fat ratio 1.3 9.2 N/A
Net carbs 4.04g 7.01g N/A
Sugar 1.7g 2.61g N/A
Starch 0g 0.06g 0%
Vitamin B5 0.573mg 0.57mg 0%
Tryptophan 0.033mg 0.17mg 0%
Threonine 0.088mg 0.596mg 0%
Isoleucine 0.079mg 0.625mg 0%
Leucine 0.129mg 1.17mg 0%
Lysine 0.135mg 0.424mg 0%
Methionine 0.038mg 0.236mg 0%
Phenylalanine 0.117mg 0.711mg 0%
Valine 0.125mg 0.753mg 0%
Histidine 0.059mg 0.391mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Walnut
Walnut
4
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 +2094.1%
Contains more ProteinProtein +440.1%
Contains more FatsFats +17524.3%
Contains more CarbsCarbs +106.5%
Contains more OtherOther +104.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Walnut
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 -99.4%
Contains more Mono. FatMonounsaturated fat +81109.1%
Contains more Poly. FatPolyunsaturated fat +124042.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Walnut
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 +512.5%
Contains more FructoseFructose +655.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2330%
~equal in Galactose ~0g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.