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Cookie dough vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between cookie dough and walnut?

  • Walnut is richer than cookie dough in copper, manganese, vitamin B6, phosphorus, magnesium, zinc, fiber, folate, and iron.
  • Walnut's daily need coverage for copper is 164% more.
  • Cookie dough has 147 times more sodium than walnut. While cookie dough has 294mg of sodium, walnut has only 2mg.
  • The glycemic index of walnut is lower.

We used Cookies, oatmeal, refrigerated dough and Nuts, walnuts, english types in this article.

Infographic

Cookie dough vs Walnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 +85.7%
Contains more MagnesiumMagnesium +464.3%
Contains more CalciumCalcium +216.1%
Contains more PotassiumPotassium +200%
Contains more IronIron +36%
Contains more CopperCopper +1341.8%
Contains more ZincZinc +382.8%
Contains more PhosphorusPhosphorus +232.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +346.3%

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.
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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Walnut
8
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 +300%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B6Vitamin B6 +1209.8%
Contains more FolateFolate +180%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Walnut
3
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 +331.1%
Contains more WaterWater +275.9%
Contains more ProteinProtein +182%
Contains more FatsFats +245%
Contains more OtherOther +36.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Walnut
1
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 -22.4%
Contains more Mono. FatMonounsaturated fat +17.9%
Contains more Poly. FatPolyunsaturated fat +1720%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cookie dough Walnut DV% diff.
Polyunsaturated fat 2.592g 47.174g 297%
Copper 0.11mg 1.586mg 164%
Manganese 0.765mg 3.414mg 115%
Fats 18.9g 65.21g 71%
Vitamin B6 0.041mg 0.537mg 38%
Phosphorus 104mg 346mg 35%
Magnesium 28mg 158mg 31%
Zinc 0.64mg 3.09mg 22%
Protein 5.4g 15.23g 20%
Fiber 2.5g 6.7g 17%
Folate 35µg 98µg 16%
Carbs 59.1g 13.71g 15%
Sodium 294mg 2mg 13%
Calories 424kcal 654kcal 12%
Iron 2.14mg 2.91mg 10%
Potassium 147mg 441mg 9%
Vitamin B1 0.234mg 0.341mg 9%
Cholesterol 24mg 0mg 8%
Selenium 9.1µg 4.9µg 8%
Calcium 31mg 98mg 7%
Choline 39.2mg 7%
Saturated fat 4.751g 6.126g 6%
Vitamin B3 1.865mg 1.125mg 5%
Vitamin E 0.7mg 5%
Monounsaturated fat 10.531g 8.933g 4%
Vitamin B5 0.372mg 0.57mg 4%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 56.6g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 4µg 1µg 0%
Vitamin B2 0.148mg 0.15mg 0%
Tryptophan 0.088mg 0.17mg 0%
Threonine 0.177mg 0.596mg 0%
Isoleucine 0.227mg 0.625mg 0%
Leucine 0.414mg 1.17mg 0%
Lysine 0.257mg 0.424mg 0%
Methionine 0.122mg 0.236mg 0%
Phenylalanine 0.278mg 0.711mg 0%
Valine 0.291mg 0.753mg 0%
Histidine 0.125mg 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.001g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cookie dough 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
15%
Cookie dough
32%
Walnut
Minerals Daily Need Coverage Score
41%
Cookie dough
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 292mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Cookie dough
Cookie dough is lower in Saturated fat (difference - 1.375g)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $5)

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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.