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  6. Nuts, acorn flour, full fat vs. Walnut

Nuts, acorn flour, full fat vs. Walnut — In-Depth Nutrition Comparison

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A recap on the differences between nuts, acorn flour, full fat and walnut

  • Nuts, acorn flour, full fat has more vitamin B6 and potassium; however, walnut is higher in copper, manganese, phosphorus, zinc, iron, vitamin B1, and magnesium.
  • Walnut covers your daily copper needs 108% more than nuts, acorn flour, full fat.
  • Walnut contains 2 times less potassium than nuts, acorn flour, full fat. Nuts, acorn flour, full fat contains 712mg of potassium, while walnut contains 441mg.
  • Nuts, acorn flour, full fat has less saturated fat.

Food varieties used in this article are Nuts, acorn flour, full fat and Nuts, walnuts, english.

Infographic

Nuts, acorn flour, full fat 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 79% 13% 63% 45% 204% 17% 44% 0% 227% 0%
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 PotassiumPotassium +61.5%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +43.6%
Contains more CalciumCalcium +127.9%
Contains more IronIron +140.5%
Contains more CopperCopper +159.6%
Contains more ZincZinc +382.8%
Contains more PhosphorusPhosphorus +235.9%
Contains more ManganeseManganese +95.9%

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% 1% 0% 0% 37% 36% 45% 56% 159% 0% 0% 86% 0%
Walnut
Walnut
5
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 AVitamin A +200%
Contains more Vitamin B3Vitamin B3 +111.7%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more FolateFolate +16.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +133.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, acorn flour, full fat Walnut DV% diff.
Polyunsaturated fat 5.813g 47.174g 276%
Copper 0.611mg 1.586mg 108%
Manganese 1.743mg 3.414mg 73%
Fats 30.17g 65.21g 54%
Phosphorus 103mg 346mg 35%
Fiber 6.7g 27%
Monounsaturated fat 19.11g 8.933g 25%
Zinc 0.64mg 3.09mg 22%
Iron 1.21mg 2.91mg 21%
Vitamin B1 0.146mg 0.341mg 16%
Protein 7.49g 15.23g 15%
Carbs 54.65g 13.71g 14%
Vitamin B6 0.688mg 0.537mg 12%
Magnesium 110mg 158mg 11%
Saturated fat 3.923g 6.126g 10%
Selenium 4.9µg 9%
Vitamin B3 2.382mg 1.125mg 8%
Calories 501kcal 654kcal 8%
Potassium 712mg 441mg 8%
Vitamin B5 0.931mg 0.57mg 7%
Choline 39.2mg 7%
Calcium 43mg 98mg 6%
Vitamin E 0.7mg 5%
Folate 114µg 98µg 4%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 54.65g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 0mg 2mg 0%
Vitamin A 3µg 1µg 0%
Vitamin B2 0.154mg 0.15mg 0%
Tryptophan 0.09mg 0.17mg 0%
Threonine 0.288mg 0.596mg 0%
Isoleucine 0.348mg 0.625mg 0%
Leucine 0.596mg 1.17mg 0%
Lysine 0.468mg 0.424mg 0%
Methionine 0.126mg 0.236mg 0%
Phenylalanine 0.328mg 0.711mg 0%
Valine 0.421mg 0.753mg 0%
Histidine 0.208mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 30% 55% 6% 2%
Protein: 7.49 g
Fats: 30.17 g
Carbs: 54.65 g
Water: 6 g
Other: 1.69 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 CarbsCarbs +298.6%
Contains more WaterWater +47.4%
Contains more ProteinProtein +103.3%
Contains more FatsFats +116.1%
~equal in Other ~1.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 66% 20%
Saturated fat: Sat. Fat 3.923 g
Monounsaturated fat: Mono. Fat 19.11 g
Polyunsaturated fat: Poly. Fat 5.813 g
Walnut
Walnut
1
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 -36%
Contains more Mono. FatMonounsaturated fat +113.9%
Contains more Poly. FatPolyunsaturated fat +711.5%

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. Nuts, acorn flour, full fat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170566/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.