Chocolate vs. Walnut — In-Depth Nutrition Comparison
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What are the differences between chocolate and walnut?
- Chocolate is higher in iron and vitamin B12, yet walnut is higher in manganese, copper, vitamin B6, vitamin B1, phosphorus, zinc, and vitamin B2.
- Walnut's daily need coverage for manganese is 87% more.
- The amount of saturated fat in walnut is lower.
- The glycemic index of walnut is lower.
We used Chocolate, dark, 45- 59% cacao solids and Nuts, walnuts, english types in this article.
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 PotassiumPotassium | +26.8% |
| Contains more IronIron | +175.6% |
| Contains more CalciumCalcium | +75% |
| Contains more CopperCopper | +54.3% |
| Contains more ZincZinc | +53.7% |
| Contains more PhosphorusPhosphorus | +68% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +140.6% |
| Contains more SeleniumSelenium | +63.3% |
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.
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more Vitamin EVitamin E | +29.6% |
| Contains more Vitamin B1Vitamin B1 | +1264% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +55.2% |
| Contains more Vitamin B5Vitamin B5 | +91.9% |
| Contains more Vitamin B6Vitamin B6 | +1178.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.092g | 47.174g | 307% |
| Manganese | 1.419mg | 3.414mg | 87% |
| Iron | 8.02mg | 2.91mg | 64% |
| Copper | 1.028mg | 1.586mg | 62% |
| Saturated fat | 18.519g | 6.126g | 56% |
| Fats | 31.28g | 65.21g | 52% |
| Vitamin B6 | 0.042mg | 0.537mg | 38% |
| Vitamin B1 | 0.025mg | 0.341mg | 26% |
| Folate | 98µg | 25% | |
| Protein | 4.88g | 15.23g | 21% |
| Phosphorus | 206mg | 346mg | 20% |
| Carbs | 61.17g | 13.71g | 16% |
| Caffeine | 43mg | 0mg | 11% |
| Vitamin B12 | 0.23µg | 0µg | 10% |
| Zinc | 2.01mg | 3.09mg | 10% |
| Vitamin B2 | 0.05mg | 0.15mg | 8% |
| Choline | 39.2mg | 7% | |
| Calories | 546kcal | 654kcal | 5% |
| Vitamin K | 8.1µg | 2.7µg | 5% |
| Vitamin B5 | 0.297mg | 0.57mg | 5% |
| Calcium | 56mg | 98mg | 4% |
| Potassium | 559mg | 441mg | 3% |
| Vitamin B3 | 0.725mg | 1.125mg | 3% |
| Magnesium | 146mg | 158mg | 3% |
| Cholesterol | 8mg | 0mg | 3% |
| Selenium | 3µg | 4.9µg | 3% |
| Monounsaturated fat | 9.54g | 8.933g | 2% |
| Vitamin E | 0.54mg | 0.7mg | 1% |
| Vitamin C | 1.3mg | 1% | |
| Sodium | 24mg | 2mg | 1% |
| Fiber | 7g | 6.7g | 1% |
| Net carbs | 54.17g | 7.01g | N/A |
| Sugar | 47.9g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 2µg | 1µg | 0% |
| Trans fat | 0.112g | N/A | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0g | 0.09g | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | 0g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +346.2% |
| Contains more ProteinProtein | +212.1% |
| Contains more FatsFats | +108.5% |
| Contains more WaterWater | +319.6% |
~equal in
Other
~1.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.9% |
| Contains more Poly. FatPolyunsaturated fat | +4220% |
~equal in
Monounsaturated fat
~8.933g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +1803.3% |
| Contains more LactoseLactose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
