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  6. Fruit salad vs. Walnut

Fruit salad vs. Walnut — In-Depth Nutrition Comparison

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How are fruit salad and walnut different?

  • Walnut is higher than fruit salad in copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, zinc, and folate.
  • Walnut covers your daily need for copper, 171% more than fruit salad.
  • Fruit salad is lower in saturated fat.
  • Fruit salad has a higher glycemic index (54) than walnut (0).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Nuts, walnuts, english types were used in this article.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Walnut
Walnut
10
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 MagnesiumMagnesium +1875%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +280.2%
Contains more IronIron +1064%
Contains more CopperCopper +3072%
Contains more ZincZinc +2107.1%
Contains more PhosphorusPhosphorus +2371.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2160.9%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Walnut
Walnut
9
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 +153.8%
Contains more Vitamin AVitamin A +2900%
Contains more Vitamin B1Vitamin B1 +3000%
Contains more Vitamin B2Vitamin B2 +971.4%
Contains more Vitamin B3Vitamin B3 +216%
Contains more Vitamin B5Vitamin B5 +975.5%
Contains more Vitamin B6Vitamin B6 +1888.9%
Contains more FolateFolate +3166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Walnut DV% diff.
Polyunsaturated fat 0.011g 47.174g 314%
Copper 0.05mg 1.586mg 171%
Manganese 0.151mg 3.414mg 142%
Fats 0.03g 65.21g 100%
Phosphorus 14mg 346mg 47%
Vitamin B6 0.027mg 0.537mg 39%
Magnesium 8mg 158mg 36%
Iron 0.25mg 2.91mg 33%
Calories 50kcal 654kcal 30%
Protein 0.51g 15.23g 29%
Saturated fat 0.004g 6.126g 28%
Vitamin B1 0.011mg 0.341mg 28%
Zinc 0.14mg 3.09mg 27%
Folate 3µg 98µg 24%
Fiber 1g 6.7g 23%
Monounsaturated fat 0.005g 8.933g 22%
Potassium 116mg 441mg 10%
Vitamin B2 0.014mg 0.15mg 10%
Vitamin B5 0.053mg 0.57mg 10%
Selenium 4.9µg 9%
Calcium 11mg 98mg 9%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B3 0.356mg 1.125mg 5%
Vitamin A 30µg 1µg 3%
Vitamin K 2.7µg 2%
Vitamin C 3.3mg 1.3mg 2%
Net carbs 12.05g 7.01g N/A
Carbs 13.05g 13.71g 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 5mg 2mg 0%
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 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Walnut
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 +2016.7%
Contains more ProteinProtein +2886.3%
Contains more FatsFats +217266.7%
Contains more OtherOther +584.6%
~equal in Carbs ~13.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Walnut
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 -99.9%
Contains more Mono. FatMonounsaturated fat +178560%
Contains more Poly. FatPolyunsaturated fat +428754.5%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.