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Lamb vs. Walnut — In-Depth Nutrition Comparison

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What are the differences between lamb and walnut?

  • Lamb is higher in vitamin B12, selenium, and vitamin B3, yet walnut is higher in copper, manganese, magnesium, vitamin B6, fiber, and phosphorus.
  • Walnut's daily need coverage for copper is 163% more.
  • The amount of cholesterol in walnut is lower.

We used Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked and Nuts, walnuts, english types in this article.

Infographic

Lamb 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.
Lamb
Lamb
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Walnut
Walnut
8
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 ZincZinc +44.3%
Contains more SeleniumSelenium +438.8%
Contains more MagnesiumMagnesium +587%
Contains more CalciumCalcium +476.5%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +54.8%
Contains more CopperCopper +1232.8%
Contains more PhosphorusPhosphorus +84%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +15418.2%

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.
Lamb
Lamb
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 0% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Walnut
Walnut
6
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +492%
Contains more Vitamin B5Vitamin B5 +15.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +70.4%
Contains more CholineCholine +139%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +241%
Contains more Vitamin B6Vitamin B6 +313.1%
Contains more FolateFolate +444.4%

All nutrients comparison - raw data values

Nutrient Lamb Walnut DV% diff.
Polyunsaturated fat 1.51g 47.174g 304%
Copper 0.119mg 1.586mg 163%
Manganese 0.022mg 3.414mg 147%
Vitamin B12 2.55µg 0µg 106%
Fats 20.94g 65.21g 68%
Selenium 26.4µg 4.9µg 39%
Vitamin B3 6.66mg 1.125mg 35%
Cholesterol 97mg 0mg 32%
Magnesium 23mg 158mg 32%
Vitamin B6 0.13mg 0.537mg 31%
Fiber 0g 6.7g 27%
Phosphorus 188mg 346mg 23%
Folate 18µg 98µg 20%
Vitamin B1 0.1mg 0.341mg 20%
Protein 24.52g 15.23g 19%
Calories 294kcal 654kcal 18%
Iron 1.88mg 2.91mg 13%
Zinc 4.46mg 3.09mg 12%
Saturated fat 8.83g 6.126g 12%
Choline 93.7mg 39.2mg 10%
Calcium 17mg 98mg 8%
Vitamin B2 0.25mg 0.15mg 8%
Carbs 0g 13.71g 5%
Potassium 310mg 441mg 4%
Vitamin E 0.14mg 0.7mg 4%
Sodium 72mg 2mg 3%
Vitamin B5 0.66mg 0.57mg 2%
Vitamin K 4.6µg 2.7µg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin C 0mg 1.3mg 1%
Net carbs 0g 7.01g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Monounsaturated fat 8.82g 8.933g 0%
Tryptophan 0.287mg 0.17mg 0%
Threonine 1.05mg 0.596mg 0%
Isoleucine 1.183mg 0.625mg 0%
Leucine 1.908mg 1.17mg 0%
Lysine 2.166mg 0.424mg 0%
Methionine 0.629mg 0.236mg 0%
Phenylalanine 0.998mg 0.711mg 0%
Valine 1.323mg 0.753mg 0%
Histidine 0.777mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Lamb
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Walnut
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 ProteinProtein +61%
Contains more WaterWater +1219.9%
Contains more FatsFats +211.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +117.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Lamb
Lamb
0
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Walnut
Walnut
3
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 -30.6%
Contains more Poly. FatPolyunsaturated fat +3024.1%
~equal in Monounsaturated fat ~8.933g

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.