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Instant coffee vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between instant coffee and walnut

  • The amount of copper, manganese, phosphorus, vitamin B6, magnesium, iron, vitamin B1, zinc, and fiber in walnut is higher than in instant coffee.
  • Walnut covers your daily copper needs 175% more than instant coffee.
  • Instant coffee contains less saturated fat.

Specific food types used in this comparison are Beverages, coffee, instant, regular, prepared with water and Nuts, walnuts, english.

Infographic

Instant coffee 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 2.9% 1.2% 2.6% 1.5% 3.7% 0.27% 1.3% 0.52% 2% 0.55%
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 +3850%
Contains more CalciumCalcium +2350%
Contains more PotassiumPotassium +1370%
Contains more IronIron +7175%
Contains more CopperCopper +14318.2%
Contains more ZincZinc +30800%
Contains more PhosphorusPhosphorus +11433.3%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +22660%
Contains more SeleniumSelenium +4800%

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% 0% 0% 0% 0% 0.23% 4.4% 0.06% 0% 0% 0% 0% 0%
Walnut
11
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +14900%
Contains more Vitamin B3Vitamin B3 +376.7%
Contains more Vitamin B5Vitamin B5 +56900%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0.1 g
Fats: 0 g
Carbs: 0.34 g
Water: 99.09 g
Other: 0.47 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 +2334.6%
Contains more ProteinProtein +15130%
Contains more FatsFats +∞%
Contains more CarbsCarbs +3932.4%
Contains more OtherOther +278.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 50%
Saturated fat: Sat. Fat 0.002 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.002 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 -100%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +2358600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Instant coffee Walnut DV% diff.
Polyunsaturated fat 0.002g 47.174g 314%
Copper 0.011mg 1.586mg 175%
Manganese 0.015mg 3.414mg 148%
Fats 0g 65.21g 100%
Phosphorus 3mg 346mg 49%
Vitamin B6 0mg 0.537mg 41%
Magnesium 4mg 158mg 37%
Iron 0.04mg 2.91mg 36%
Calories 2kcal 654kcal 33%
Protein 0.1g 15.23g 30%
Saturated fat 0.002g 6.126g 28%
Zinc 0.01mg 3.09mg 28%
Vitamin B1 0mg 0.341mg 28%
Fiber 0g 6.7g 27%
Folate 0µg 98µg 25%
Monounsaturated fat 0g 8.933g 22%
Potassium 30mg 441mg 12%
Vitamin B5 0.001mg 0.57mg 11%
Vitamin B2 0.001mg 0.15mg 11%
Calcium 4mg 98mg 9%
Selenium 0.1µg 4.9µg 9%
Choline 39.2mg 7%
Caffeine 26mg 0mg 7%
Vitamin B3 0.236mg 1.125mg 6%
Vitamin E 0mg 0.7mg 5%
Carbs 0.34g 13.71g 4%
Vitamin K 0µg 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 0.34g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Sodium 4mg 2mg 0%
Vitamin A 0µg 1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Instant coffee Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
0%
Instant coffee
32%
Walnut
Minerals Daily Need Coverage Score
2%
Instant coffee
152%
Walnut

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Instant coffee
Instant coffee is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Instant coffee
Instant coffee is lower in Saturated fat (difference - 6.124g)
Which food is cheaper?
Instant coffee
Instant coffee is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Instant coffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174130/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.