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  6. Nuts, acorns, dried vs. Walnut

Nuts, acorns, dried vs. Walnut — In-Depth Nutrition Comparison

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The main differences between nuts, acorns, dried and walnut

  • Nuts, acorns, dried is richer in vitamin B6 and vitamin B3, yet walnut is richer in manganese, copper, phosphorus, iron, zinc, magnesium, and vitamin B1.
  • Daily need coverage for manganese for walnut is 89% higher.
  • Nuts, acorns, dried contains 2 times more vitamin B3 than walnut. Nuts, acorns, dried contains 2.406mg of vitamin B3, while walnut contains 1.125mg.
  • Nuts, acorns, dried contains less saturated fat.

Food types used in this article are Nuts, acorns, dried and Nuts, walnuts, english.

Infographic

Nuts, acorns, dried 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 59% 16% 63% 39% 273% 18% 44% 0% 178% 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 +60.8%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +92.7%
Contains more CalciumCalcium +81.5%
Contains more IronIron +179.8%
Contains more CopperCopper +93.9%
Contains more ZincZinc +361.2%
Contains more PhosphorusPhosphorus +235.9%
Contains more ManganeseManganese +150.5%

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% 37% 36% 45% 56% 160% 0% 0% 86% 0%
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 B3Vitamin B3 +113.9%
Contains more Vitamin B5Vitamin B5 +64.9%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +17.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +128.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Nuts, acorns, dried Walnut DV% diff.
Polyunsaturated fat 6.052g 47.174g 274%
Manganese 1.363mg 3.414mg 89%
Copper 0.818mg 1.586mg 85%
Fats 31.41g 65.21g 52%
Phosphorus 103mg 346mg 35%
Fiber 6.7g 27%
Monounsaturated fat 19.896g 8.933g 27%
Iron 1.04mg 2.91mg 23%
Zinc 0.67mg 3.09mg 22%
Magnesium 82mg 158mg 18%
Vitamin B1 0.149mg 0.341mg 16%
Protein 8.1g 15.23g 14%
Carbs 53.66g 13.71g 13%
Vitamin B6 0.695mg 0.537mg 12%
Selenium 4.9µg 9%
Saturated fat 4.084g 6.126g 9%
Potassium 709mg 441mg 8%
Vitamin B3 2.406mg 1.125mg 8%
Vitamin B5 0.94mg 0.57mg 7%
Choline 39.2mg 7%
Calories 509kcal 654kcal 7%
Vitamin E 0.7mg 5%
Calcium 54mg 98mg 4%
Folate 115µg 98µg 4%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Net carbs 53.66g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 0mg 2mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B2 0.154mg 0.15mg 0%
Tryptophan 0.098mg 0.17mg 0%
Threonine 0.312mg 0.596mg 0%
Isoleucine 0.376mg 0.625mg 0%
Leucine 0.644mg 1.17mg 0%
Lysine 0.505mg 0.424mg 0%
Methionine 0.136mg 0.236mg 0%
Phenylalanine 0.354mg 0.711mg 0%
Valine 0.455mg 0.753mg 0%
Histidine 0.224mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 31% 54% 5% 2%
Protein: 8.1 g
Fats: 31.41 g
Carbs: 53.66 g
Water: 5.06 g
Other: 1.77 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 +291.4%
Contains more WaterWater +24.3%
Contains more ProteinProtein +88%
Contains more FatsFats +107.6%
~equal in Other ~1.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 66% 20%
Saturated fat: Sat. Fat 4.084 g
Monounsaturated fat: Mono. Fat 19.896 g
Polyunsaturated fat: Poly. Fat 6.052 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 -33.3%
Contains more Mono. FatMonounsaturated fat +122.7%
Contains more Poly. FatPolyunsaturated fat +679.5%

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, acorns, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170565/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.