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Nectarine vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between Nectarine and Walnut?

  • Nectarine has less Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, Vitamin B1, and Folate than Walnut.
  • Walnut's daily need coverage for Copper is 167% higher.
  • Nectarine contains less Saturated Fat.

We used Nectarines, raw and Nuts, walnuts, english types in this comparison.

Infographic

Nectarine vs Walnut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +1655.6%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +119.4%
Contains more IronIron +939.3%
Contains more CopperCopper +1744.2%
Contains more ZincZinc +1717.6%
Contains more PhosphorusPhosphorus +1230.8%
Contains more ManganeseManganese +6222.2%
Contains more SeleniumSelenium +∞%

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 18% 20% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
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% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +315.4%
Contains more Vitamin AVitamin A +1560%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B2Vitamin B2 +455.6%
Contains more Vitamin B5Vitamin B5 +208.1%
Contains more Vitamin B6Vitamin B6 +2048%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +1860%
Contains more CholineCholine +532.3%
~equal in Vitamin E ~0.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +2052.1%
Contains more ProteinProtein +1336.8%
Contains more FatsFats +20278.1%
Contains more CarbsCarbs +30%
Contains more OtherOther +270.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 39% 50%
Saturated Fat: Sat. Fat 0.025 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 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 -99.6%
Contains more Mono. FatMonounsaturated Fat +10051.1%
Contains more Poly. FatPolyunsaturated fat +41646.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
0
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 StarchStarch +16.7%
Contains more SucroseSucrose +100.4%
Contains more GlucoseGlucose +1862.5%
Contains more FructoseFructose +1422.2%
~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.
Nectarine Walnut
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Nectarine Walnut Opinion
Calories 44kcal 654kcal Walnut
Protein 1.06g 15.23g Walnut
Fats 0.32g 65.21g Walnut
Vitamin C 5.4mg 1.3mg Nectarine
Net carbs 8.85g 7.01g Nectarine
Carbs 10.55g 13.71g Walnut
Magnesium 9mg 158mg Walnut
Calcium 6mg 98mg Walnut
Potassium 201mg 441mg Walnut
Iron 0.28mg 2.91mg Walnut
Sugar 7.89g 2.61g Walnut
Fiber 1.7g 6.7g Walnut
Copper 0.086mg 1.586mg Walnut
Zinc 0.17mg 3.09mg Walnut
Starch 0.07g 0.06g Nectarine
Phosphorus 26mg 346mg Walnut
Sodium 0mg 2mg Nectarine
Vitamin A 332IU 20IU Nectarine
Vitamin A 17µg 1µg Nectarine
Vitamin E 0.77mg 0.7mg Nectarine
Manganese 0.054mg 3.414mg Walnut
Selenium 0µg 4.9µg Walnut
Vitamin B1 0.034mg 0.341mg Walnut
Vitamin B2 0.027mg 0.15mg Walnut
Vitamin B3 1.125mg 1.125mg
Vitamin B5 0.185mg 0.57mg Walnut
Vitamin B6 0.025mg 0.537mg Walnut
Vitamin K 2.2µg 2.7µg Walnut
Folate 5µg 98µg Walnut
Choline 6.2mg 39.2mg Walnut
Saturated Fat 0.025g 6.126g Nectarine
Monounsaturated Fat 0.088g 8.933g Walnut
Polyunsaturated fat 0.113g 47.174g Walnut
Tryptophan 0.005mg 0.17mg Walnut
Threonine 0.009mg 0.596mg Walnut
Isoleucine 0.009mg 0.625mg Walnut
Leucine 0.014mg 1.17mg Walnut
Lysine 0.016mg 0.424mg Walnut
Methionine 0.006mg 0.236mg Walnut
Phenylalanine 0.021mg 0.711mg Walnut
Valine 0.013mg 0.753mg Walnut
Histidine 0.008mg 0.391mg Walnut
Fructose 1.37g 0.09g Nectarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine 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
9%
Nectarine
32%
Walnut
Minerals Daily Need Coverage Score
9%
Nectarine
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 5.28g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 6.101g)
Which food is cheaper?
Nectarine
Nectarine is cheaper (difference - $4.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.