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Chicken fingers vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between chicken fingers and walnut?

  • Chicken fingers are richer in vitamin B3 and selenium, yet walnut is richer in copper, manganese, magnesium, iron, fiber, zinc, and folate.
  • Walnut's daily need coverage for copper is 169% higher.
  • Chicken fingers have 385 times more sodium than walnut. Chicken fingers have 769mg of sodium, while walnut has 2mg.
  • Walnut has a lower glycemic index than chicken fingers.

We used Fast foods, chicken tenders and Nuts, walnuts, english types in this comparison.

Infographic

Chicken fingers 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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
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 +257.1%
Contains more MagnesiumMagnesium +464.3%
Contains more CalciumCalcium +476.5%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +298.6%
Contains more CopperCopper +2198.6%
Contains more ZincZinc +335.2%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1397.4%

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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Walnut
4
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 +200%
Contains more Vitamin EVitamin E +352.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B3Vitamin B3 +630.4%
Contains more Vitamin B5Vitamin B5 +118.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +196.3%
Contains more CholineCholine +11.5%
Contains more Vitamin CVitamin C +18.2%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more FolateFolate +415.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 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 ProteinProtein +26.2%
Contains more CarbsCarbs +25.8%
Contains more WaterWater +1045.9%
Contains more OtherOther +65.2%
Contains more FatsFats +367.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 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 -59.3%
Contains more Mono. FatMonounsaturated fat +84.9%
Contains more Poly. FatPolyunsaturated fat +715.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
98% 2%
Starch: 17.03 g
Sucrose: 0.4 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
3
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 +28283.3%
Contains more SucroseSucrose +507.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~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.
Chicken fingers Walnut
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Chicken fingers Walnut DV% diff.
Polyunsaturated fat 5.783g 47.174g 276%
Copper 0.069mg 1.586mg 169%
Manganese 0.228mg 3.414mg 139%
Fats 13.95g 65.21g 79%
Vitamin B3 8.217mg 1.125mg 44%
Sodium 769mg 2mg 33%
Magnesium 28mg 158mg 31%
Iron 0.73mg 2.91mg 27%
Selenium 17.5µg 4.9µg 23%
Zinc 0.71mg 3.09mg 22%
Fiber 1.2g 6.7g 22%
Folate 19µg 98µg 20%
Calories 271kcal 654kcal 19%
Vitamin B1 0.11mg 0.341mg 19%
Saturated fat 2.493g 6.126g 17%
Cholesterol 48mg 0mg 16%
Vitamin E 3.17mg 0.7mg 16%
Vitamin B5 1.244mg 0.57mg 13%
Monounsaturated fat 4.83g 8.933g 10%
Phosphorus 282mg 346mg 9%
Vitamin B6 0.426mg 0.537mg 9%
Calcium 17mg 98mg 8%
Protein 19.22g 15.23g 8%
Starch 17.03g 0.06g 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin K 8µg 2.7µg 4%
Potassium 373mg 441mg 2%
Vitamin B2 0.179mg 0.15mg 2%
Choline 43.7mg 39.2mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Carbs 17.25g 13.71g 1%
Vitamin C 1.1mg 1.3mg 0%
Net carbs 16.05g 7.01g N/A
Sugar 0.4g 2.61g N/A
Vitamin A 3µg 1µg 0%
Trans fat 0.052g N/A
Tryptophan 0.222mg 0.17mg 0%
Threonine 0.803mg 0.596mg 0%
Isoleucine 0.845mg 0.625mg 0%
Leucine 1.553mg 1.17mg 0%
Lysine 1.616mg 0.424mg 0%
Methionine 0.518mg 0.236mg 0%
Phenylalanine 1.437mg 0.711mg 0%
Valine 0.908mg 0.753mg 0%
Histidine 0.655mg 0.391mg 0%
Fructose 0g 0.09g 0%
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.007g 0g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken fingers 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%
Chicken fingers
32%
Walnut
Minerals Daily Need Coverage Score
47%
Chicken fingers
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 767mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 2.21g)
Which food is lower in Saturated fat?
Chicken fingers
Chicken fingers is lower in Saturated fat (difference - 3.633g)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $5)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.