Cereal vs. Walnut — In-Depth Nutrition Comparison
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Summary of differences between cereal and walnut
- Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, vitamin C, and zinc; however, walnut is higher in copper and manganese.
- Cereal covers your daily need for vitamin B1, 496% more than walnut.
- Cereal has 140 times more vitamin A than walnut. While cereal has 2792IU of vitamin A, walnut has only 20IU.
- The glycemic index of cereal is higher.
These are the specific foods used in this comparison Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Nuts, walnuts, english.
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.
| Contains more IronIron | +1070.4% |
| Contains more ZincZinc | +146% |
| Contains more SeleniumSelenium | +28.6% |
| Contains more MagnesiumMagnesium | +731.6% |
| Contains more CalciumCalcium | +880% |
| Contains more PotassiumPotassium | +320% |
| Contains more CopperCopper | +1057.7% |
| Contains more PhosphorusPhosphorus | +349.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +332.2% |
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 | +2861.5% |
| Contains more Vitamin AVitamin A | +81300% |
| Contains more Vitamin B1Vitamin B1 | +1744% |
| Contains more Vitamin B2Vitamin B2 | +2480% |
| Contains more Vitamin B3Vitamin B3 | +2532.9% |
| Contains more Vitamin B6Vitamin B6 | +1014.7% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B5Vitamin B5 | +152.2% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.341mg | 496% |
| Vitamin B6 | 5.986mg | 0.537mg | 419% |
| Iron | 34.06mg | 2.91mg | 389% |
| Polyunsaturated fat | 0.354g | 47.174g | 312% |
| Vitamin B2 | 3.87mg | 0.15mg | 286% |
| Vitamin B3 | 29.62mg | 1.125mg | 178% |
| Copper | 0.137mg | 1.586mg | 161% |
| Manganese | 0.79mg | 3.414mg | 114% |
| Fats | 1.08g | 65.21g | 99% |
| Vitamin A | 814µg | 1µg | 90% |
| Vitamin C | 38.5mg | 1.3mg | 41% |
| Zinc | 7.6mg | 3.09mg | 41% |
| Phosphorus | 77mg | 346mg | 38% |
| Sodium | 795mg | 2mg | 34% |
| Magnesium | 19mg | 158mg | 33% |
| Saturated fat | 0.26g | 6.126g | 27% |
| Folate | 98µg | 25% | |
| Carbs | 86.85g | 13.71g | 24% |
| Monounsaturated fat | 0.204g | 8.933g | 22% |
| Fiber | 1.4g | 6.7g | 21% |
| Protein | 6.06g | 15.23g | 18% |
| Calories | 378kcal | 654kcal | 14% |
| Potassium | 105mg | 441mg | 10% |
| Calcium | 10mg | 98mg | 9% |
| Choline | 39.2mg | 7% | |
| Vitamin B5 | 0.226mg | 0.57mg | 7% |
| Vitamin E | 0.08mg | 0.7mg | 4% |
| Selenium | 6.3µg | 4.9µg | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Net carbs | 85.45g | 7.01g | N/A |
| Sugar | 10.35g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.066mg | 0.17mg | 0% |
| Threonine | 0.241mg | 0.596mg | 0% |
| Isoleucine | 0.26mg | 0.625mg | 0% |
| Leucine | 0.767mg | 1.17mg | 0% |
| Lysine | 0.113mg | 0.424mg | 0% |
| Methionine | 0.13mg | 0.236mg | 0% |
| Phenylalanine | 0.365mg | 0.711mg | 0% |
| Valine | 0.344mg | 0.753mg | 0% |
| Histidine | 0.162mg | 0.391mg | 0% |
| Fructose | 0.26g | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +533.5% |
| Contains more OtherOther | +25.3% |
| Contains more ProteinProtein | +151.3% |
| Contains more FatsFats | +5938% |
~equal in
Water
~4.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.8% |
| Contains more Mono. FatMonounsaturated fat | +4278.9% |
| Contains more Poly. FatPolyunsaturated fat | +13226% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +300.8% |
| Contains more GlucoseGlucose | +237.5% |
| Contains more FructoseFructose | +188.9% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
