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Cheeseburger vs. Walnut — In-Depth Nutrition Comparison

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The main differences between cheeseburgers and walnut

  • Cheeseburgers are richer in vitamin B12, selenium, and vitamin B3, yet walnut is richer in copper, manganese, magnesium, phosphorus, vitamin B6, and fiber.
  • Daily need coverage for copper for walnut is 164% higher.
  • Walnut contains less sodium.
  • Walnut has a lower glycemic index than cheeseburgers.

Food types used in this article are Fast foods, cheeseburger; single, regular patty; plain and Nuts, walnuts, english.

Infographic

Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Walnut
7
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 +21.4%
Contains more SeleniumSelenium +300%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +125%
Contains more CopperCopper +1328.8%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +114.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +980.4%
~equal in Iron ~2.91mg

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
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 AVitamin A +4900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +142%
Contains more Vitamin B3Vitamin B3 +363.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B6Vitamin B6 +135.5%
Contains more FolateFolate +40%
Contains more CholineCholine +35.6%
~equal in Vitamin B5 ~0.57mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Walnut
1
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 +104.4%
Contains more WaterWater +849.1%
Contains more OtherOther +18.5%
Contains more FatsFats +343%
~equal in Protein ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Walnut
3
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 +65%
Contains more Poly. FatPolyunsaturated fat +2745.2%
~equal in Saturated fat ~6.126g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
80% 7% 8% 3% 2%
Starch: 19.87 g
Sucrose: 0 g
Glucose: 1.76 g
Fructose: 1.94 g
Lactose: 0.72 g
Maltose: 0.46 g
Galactose: 0 g
Walnut
1
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 StarchStarch +33016.7%
Contains more GlucoseGlucose +2100%
Contains more FructoseFructose +2055.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheeseburger Walnut DV% diff.
Polyunsaturated fat 1.658g 47.174g 303%
Copper 0.111mg 1.586mg 164%
Manganese 0.316mg 3.414mg 135%
Fats 14.72g 65.21g 78%
Vitamin B12 0.76µg 0µg 32%
Magnesium 26mg 158mg 31%
Selenium 19.6µg 4.9µg 27%
Vitamin B3 5.217mg 1.125mg 26%
Phosphorus 161mg 346mg 26%
Vitamin B6 0.228mg 0.537mg 24%
Sodium 515mg 2mg 22%
Fiber 2g 6.7g 19%
Calories 308kcal 654kcal 17%
Vitamin B2 0.363mg 0.15mg 16%
Cholesterol 43mg 0mg 14%
Monounsaturated fat 5.413g 8.933g 9%
Starch 19.87g 0.06g 8%
Potassium 196mg 441mg 7%
Folate 70µg 98µg 7%
Zinc 2.49mg 3.09mg 5%
Vitamin A 50µg 1µg 5%
Carbs 28.03g 13.71g 5%
Vitamin B1 0.293mg 0.341mg 4%
Iron 2.71mg 2.91mg 3%
Protein 16.51g 15.23g 3%
Calcium 119mg 98mg 2%
Fructose 1.94g 0.09g 2%
Choline 28.9mg 39.2mg 2%
Saturated fat 6.473g 6.126g 2%
Vitamin D 0.1µg 0µg 1%
Vitamin E 0.52mg 0.7mg 1%
Vitamin C 0mg 1.3mg 1%
Vitamin K 4.2µg 2.7µg 1%
Net carbs 26.03g 7.01g N/A
Vitamin D 2IU 0IU 0%
Sugar 4.88g 2.61g N/A
Vitamin B5 0.545mg 0.57mg 0%
Trans fat 0.57g N/A
Tryptophan 0.155mg 0.17mg 0%
Threonine 0.571mg 0.596mg 0%
Isoleucine 0.755mg 0.625mg 0%
Leucine 1.316mg 1.17mg 0%
Lysine 0.784mg 0.424mg 0%
Methionine 0.377mg 0.236mg 0%
Phenylalanine 0.755mg 0.711mg 0%
Valine 0.881mg 0.753mg 0%
Histidine 0.445mg 0.391mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g 0g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheeseburger 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
42%
Cheeseburger
32%
Walnut
Minerals Daily Need Coverage Score
56%
Cheeseburger
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 513mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 0.347g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $5)
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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.