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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.
Contains less Sodium -100%
Contains more Calcium +1533.3%
Contains more Iron +939.3%
Contains more Magnesium +1655.6%
Contains more Phosphorus +1230.8%
Contains more Potassium +119.4%
Contains more Zinc +1717.6%
Contains more Copper +1744.2%
Contains more Manganese +6222.2%
Contains more Selenium +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains less Sodium -100%
Contains more Calcium +1533.3%
Contains more Iron +939.3%
Contains more Magnesium +1655.6%
Contains more Phosphorus +1230.8%
Contains more Potassium +119.4%
Contains more Zinc +1717.6%
Contains more Copper +1744.2%
Contains more Manganese +6222.2%
Contains more Selenium +∞%

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.
:
6
Walnut
Contains more Vitamin A +1560%
Contains more Vitamin C +315.4%
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B5 +208.1%
Contains more Vitamin B6 +2048%
Contains more Folate +1860%
Contains more Vitamin K +22.7%
Equal in Vitamin E - 0.7
Equal in Vitamin B3 - 1.125
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +1560%
Contains more Vitamin C +315.4%
Contains more Vitamin B1 +902.9%
Contains more Vitamin B2 +455.6%
Contains more Vitamin B5 +208.1%
Contains more Vitamin B6 +2048%
Contains more Folate +1860%
Contains more Vitamin K +22.7%
Equal in Vitamin E - 0.7
Equal in Vitamin B3 - 1.125

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +41646.9%
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -99.6%
Contains more Monounsaturated Fat +10051.1%
Contains more Polyunsaturated fat +41646.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +16.7%
Contains more Sucrose +100.4%
Contains more Glucose +1862.5%
Contains more Fructose +1422.2%
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
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 Starch +16.7%
Contains more Sucrose +100.4%
Contains more Glucose +1862.5%
Contains more Fructose +1422.2%

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
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Nectarine Walnut Opinion
Net carbs 8.85g 7.01g Nectarine
Protein 1.06g 15.23g Walnut
Fats 0.32g 65.21g Walnut
Carbs 10.55g 13.71g Walnut
Calories 44kcal 654kcal Walnut
Starch 0.07g 0.06g Nectarine
Fructose 1.37g 0.09g Nectarine
Sugar 7.89g 2.61g Walnut
Fiber 1.7g 6.7g Walnut
Calcium 6mg 98mg Walnut
Iron 0.28mg 2.91mg Walnut
Magnesium 9mg 158mg Walnut
Phosphorus 26mg 346mg Walnut
Potassium 201mg 441mg Walnut
Sodium 0mg 2mg Nectarine
Zinc 0.17mg 3.09mg Walnut
Copper 0.086mg 1.586mg Walnut
Manganese 0.054mg 3.414mg Walnut
Selenium 0µg 4.9µg Walnut
Vitamin A 332IU 20IU Nectarine
Vitamin A RAE 17µg 1µg Nectarine
Vitamin E 0.77mg 0.7mg Nectarine
Vitamin C 5.4mg 1.3mg Nectarine
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
Folate 5µg 98µg Walnut
Vitamin K 2.2µg 2.7µg 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
Saturated Fat 0.025g 6.126g Nectarine
Monounsaturated Fat 0.088g 8.933g Walnut
Polyunsaturated fat 0.113g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Nectarine
33%
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 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)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.