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Chocolate vs Walnut - In-Depth Nutrition Comparison

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What are the differences between Chocolate and Walnut?

  • Chocolate is higher in Iron, yet Walnut is higher in Manganese, Copper, Vitamin B6, Vitamin B1, Phosphorus, Zinc, Vitamin B12, and Vitamin B2.
  • Walnut's daily need coverage for Manganese is 87% more.
  • Chocolate has 3 times more Saturated Fat than Walnut. While Chocolate has 18.519g of Saturated Fat, Walnut has only 6.126g.

We used Chocolate, dark, 45- 59% cacao solids and Nuts, walnuts, english types in this article.

Infographic

Chocolate 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +175.6%
Contains more Potassium +26.8%
Contains more Calcium +75%
Contains more Copper +54.3%
Contains more Zinc +53.7%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
Equal in Magnesium - 158
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +175.6%
Contains more Potassium +26.8%
Contains more Calcium +75%
Contains more Copper +54.3%
Contains more Zinc +53.7%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
Equal in Magnesium - 158

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Walnut
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin E +29.6%
Contains more Vitamin B1 +1264%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +1178.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin E +29.6%
Contains more Vitamin B1 +1264%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +1178.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chocolate 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 vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Chocolate Walnut Opinion
Calories 546kcal 654kcal Walnut
Protein 4.88g 15.23g Walnut
Fats 31.28g 65.21g Walnut
Vitamin C mg 1.3mg Walnut
Net carbs 54.17g 7.01g Chocolate
Carbs 61.17g 13.71g Chocolate
Cholesterol 8mg 0mg Walnut
Vitamin D IU 0IU Walnut
Iron 8.02mg 2.91mg Chocolate
Calcium 56mg 98mg Walnut
Potassium 559mg 441mg Chocolate
Magnesium 146mg 158mg Walnut
Sugar 47.9g 2.61g Walnut
Fiber 7g 6.7g Chocolate
Copper 1.028mg 1.586mg Walnut
Zinc 2.01mg 3.09mg Walnut
Starch g 0.06g Walnut
Phosphorus 206mg 346mg Walnut
Sodium 24mg 2mg Walnut
Vitamin A 50IU 20IU Chocolate
Vitamin E 0.54mg 0.7mg Walnut
Vitamin D µg 0µg Walnut
Vitamin B1 0.025mg 0.341mg Walnut
Vitamin B2 0.05mg 0.15mg Walnut
Vitamin B3 0.725mg 1.125mg Walnut
Vitamin B5 0.297mg 0.57mg Walnut
Vitamin B6 0.042mg 0.537mg Walnut
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 2.7µg Chocolate
Folate µg 98µg Walnut
Trans Fat 0.112g g Walnut
Saturated Fat 18.519g 6.126g Walnut
Monounsaturated Fat 9.54g 8.933g Chocolate
Polyunsaturated fat 1.092g 47.174g Walnut
Tryptophan mg 0.17mg Walnut
Threonine mg 0.596mg Walnut
Isoleucine mg 0.625mg Walnut
Leucine mg 1.17mg Walnut
Lysine mg 0.424mg Walnut
Methionine mg 0.236mg Walnut
Phenylalanine mg 0.711mg Walnut
Valine mg 0.753mg Walnut
Histidine mg 0.391mg Walnut
Fructose 0g 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
10
Chocolate
33
Walnut
Mineral Summary Score
120
Chocolate
131
Walnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
29%
Chocolate
91%
Walnut
Carbohydrates
61%
Chocolate
14%
Walnut
Fats
144%
Chocolate
301%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 45.29g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 22mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 12.393g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $3)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.