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Edible mushroom vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between edible mushroom and walnut

  • Edible mushroom has less manganese, copper, phosphorus, magnesium, vitamin B6, iron, zinc, fiber, and vitamin B1.
  • Walnut covers your daily manganese needs 146% more than edible mushroom.
  • Edible mushroom has less saturated fat.
  • The glycemic index of edible mushroom is higher.

Food varieties used in this article are Mushrooms, white, raw and Nuts, walnuts, english.

Infographic

Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
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 +89.8%
Contains more MagnesiumMagnesium +1655.6%
Contains more CalciumCalcium +3166.7%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +482%
Contains more CopperCopper +398.7%
Contains more ZincZinc +494.2%
Contains more PhosphorusPhosphorus +302.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +7163.8%

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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Walnut
7
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 CVitamin C +61.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin B3Vitamin B3 +220.6%
Contains more Vitamin B5Vitamin B5 +162.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +321%
Contains more Vitamin B6Vitamin B6 +416.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +476.5%
Contains more CholineCholine +126.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Walnut
4
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 WaterWater +2171.5%
Contains more ProteinProtein +392.9%
Contains more FatsFats +19079.4%
Contains more CarbsCarbs +320.6%
Contains more OtherOther +107%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 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 -99.2%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +29383.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
90% 10%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
2
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 GlucoseGlucose +1750%
Contains more FructoseFructose +88.9%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~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.
Edible mushroom Walnut
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Edible mushroom Walnut DV% diff.
Polyunsaturated fat 0.16g 47.174g 313%
Manganese 0.047mg 3.414mg 146%
Copper 0.318mg 1.586mg 141%
Fats 0.34g 65.21g 100%
Phosphorus 86mg 346mg 37%
Magnesium 9mg 158mg 35%
Vitamin B6 0.104mg 0.537mg 33%
Calories 22kcal 654kcal 32%
Iron 0.5mg 2.91mg 30%
Saturated fat 0.05g 6.126g 28%
Protein 3.09g 15.23g 24%
Fiber 1g 6.7g 23%
Zinc 0.52mg 3.09mg 23%
Monounsaturated fat 0g 8.933g 22%
Vitamin B1 0.081mg 0.341mg 22%
Folate 17µg 98µg 20%
Vitamin B5 1.497mg 0.57mg 19%
Vitamin B2 0.402mg 0.15mg 19%
Vitamin B3 3.607mg 1.125mg 16%
Calcium 3mg 98mg 10%
Selenium 9.3µg 4.9µg 8%
Vitamin E 0.01mg 0.7mg 5%
Choline 17.3mg 39.2mg 4%
Potassium 318mg 441mg 4%
Carbs 3.26g 13.71g 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin K 0µg 2.7µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 7IU 0IU 1%
Vitamin C 2.1mg 1.3mg 1%
Net carbs 2.26g 7.01g N/A
Sugar 1.98g 2.61g N/A
Starch 0g 0.06g 0%
Sodium 5mg 2mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.035mg 0.17mg 0%
Threonine 0.107mg 0.596mg 0%
Isoleucine 0.076mg 0.625mg 0%
Leucine 0.12mg 1.17mg 0%
Lysine 0.107mg 0.424mg 0%
Methionine 0.031mg 0.236mg 0%
Phenylalanine 0.085mg 0.711mg 0%
Valine 0.232mg 0.753mg 0%
Histidine 0.057mg 0.391mg 0%
Fructose 0.17g 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Edible mushroom 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
26%
Edible mushroom
32%
Walnut
Minerals Daily Need Coverage Score
27%
Edible mushroom
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 6.076g)
Which food is cheaper?
Edible mushroom
Edible mushroom is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.