Garlic vs. Walnut — In-Depth Nutrition Comparison
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Significant differences between garlic and walnut
- Garlic has more vitamin B6 and vitamin C; however, walnut is richer in copper, manganese, magnesium, phosphorus, folate, fiber, and zinc.
- Walnut covers your daily copper needs 143% more than garlic.
- Walnut has 24 times less vitamin C than garlic. Garlic has 31.2mg of vitamin C, while walnut has 1.3mg.
- Garlic contains less saturated fat.
- Garlic has a higher glycemic index. The glycemic index of garlic is 30, while the glycemic index of walnut is 0.
Specific food types used in this comparison are Garlic, raw and Nuts, walnuts, english.
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 CalciumCalcium | +84.7% |
| Contains more SeleniumSelenium | +189.8% |
| Contains more MagnesiumMagnesium | +532% |
| Contains more IronIron | +71.2% |
| Contains more CopperCopper | +430.4% |
| Contains more ZincZinc | +166.4% |
| Contains more PhosphorusPhosphorus | +126.1% |
| Contains less SodiumSodium | -88.2% |
| Contains more ManganeseManganese | +104.2% |
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 CVitamin C | +2300% |
| Contains more Vitamin B6Vitamin B6 | +130% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B1Vitamin B1 | +70.5% |
| Contains more Vitamin B2Vitamin B2 | +36.4% |
| Contains more Vitamin B3Vitamin B3 | +60.7% |
| Contains more Vitamin KVitamin K | +58.8% |
| Contains more FolateFolate | +3166.7% |
| Contains more CholineCholine | +69% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +141.1% |
| Contains more WaterWater | +1339.3% |
| Contains more ProteinProtein | +139.5% |
| Contains more FatsFats | +12942% |
| Contains more OtherOther | +18.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +81109.1% |
| Contains more Poly. FatPolyunsaturated fat | +18845.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 0.249g | 47.174g | 313% |
| Copper | 0.299mg | 1.586mg | 143% |
| Fats | 0.5g | 65.21g | 100% |
| Manganese | 1.672mg | 3.414mg | 76% |
| Vitamin B6 | 1.235mg | 0.537mg | 54% |
| Vitamin C | 31.2mg | 1.3mg | 33% |
| Magnesium | 25mg | 158mg | 32% |
| Phosphorus | 153mg | 346mg | 28% |
| Saturated fat | 0.089g | 6.126g | 27% |
| Calories | 149kcal | 654kcal | 25% |
| Folate | 3µg | 98µg | 24% |
| Monounsaturated fat | 0.011g | 8.933g | 22% |
| Fiber | 2.1g | 6.7g | 18% |
| Zinc | 1.16mg | 3.09mg | 18% |
| Protein | 6.36g | 15.23g | 18% |
| Selenium | 14.2µg | 4.9µg | 17% |
| Iron | 1.7mg | 2.91mg | 15% |
| Vitamin B1 | 0.2mg | 0.341mg | 12% |
| Calcium | 181mg | 98mg | 8% |
| Carbs | 33.06g | 13.71g | 6% |
| Vitamin E | 0.08mg | 0.7mg | 4% |
| Vitamin B2 | 0.11mg | 0.15mg | 3% |
| Vitamin B3 | 0.7mg | 1.125mg | 3% |
| Choline | 23.2mg | 39.2mg | 3% |
| Vitamin B5 | 0.596mg | 0.57mg | 1% |
| Vitamin K | 1.7µg | 2.7µg | 1% |
| Potassium | 401mg | 441mg | 1% |
| Sodium | 17mg | 2mg | 1% |
| Net carbs | 30.96g | 7.01g | N/A |
| Sugar | 1g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.066mg | 0.17mg | 0% |
| Threonine | 0.157mg | 0.596mg | 0% |
| Isoleucine | 0.217mg | 0.625mg | 0% |
| Leucine | 0.308mg | 1.17mg | 0% |
| Lysine | 0.273mg | 0.424mg | 0% |
| Methionine | 0.076mg | 0.236mg | 0% |
| Phenylalanine | 0.183mg | 0.711mg | 0% |
| Valine | 0.291mg | 0.753mg | 0% |
| Histidine | 0.113mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
32%
Minerals Daily Need Coverage Score
67%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 1.61g)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 6.037g)
Which food is cheaper?
Garlic is cheaper (difference - $4.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)