Orange vs. Walnut — In-Depth Nutrition Comparison
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A recap on differences between oranges and walnut
- Oranges have more vitamin C; however, walnut is higher in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1.
- Walnut covers your daily copper needs 171% more than oranges.
- Walnut contains 41 times less vitamin C than oranges. Oranges contain 53.2mg of vitamin C, while walnut contains 1.3mg.
- Oranges have less saturated fat.
- The glycemic index of oranges is higher.
Food varieties used in this article are Oranges, raw, all commercial varieties and Nuts, walnuts, english.
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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 SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +1480% |
| Contains more CalciumCalcium | +145% |
| Contains more PotassiumPotassium | +143.6% |
| Contains more IronIron | +2810% |
| Contains more CopperCopper | +3424.4% |
| Contains more ZincZinc | +4314.3% |
| Contains more PhosphorusPhosphorus | +2371.4% |
| Contains more ManganeseManganese | +13556% |
| Contains more SeleniumSelenium | +880% |
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.
| Contains more Vitamin CVitamin C | +3992.3% |
| Contains more Vitamin AVitamin A | +1000% |
| Contains more Vitamin EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +292% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B3Vitamin B3 | +298.9% |
| Contains more Vitamin B5Vitamin B5 | +128% |
| Contains more Vitamin B6Vitamin B6 | +795% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +226.7% |
| Contains more CholineCholine | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.025g | 47.174g | 314% |
| Copper | 0.045mg | 1.586mg | 171% |
| Manganese | 0.025mg | 3.414mg | 147% |
| Fats | 0.12g | 65.21g | 100% |
| Vitamin C | 53.2mg | 1.3mg | 58% |
| Phosphorus | 14mg | 346mg | 47% |
| Vitamin B6 | 0.06mg | 0.537mg | 37% |
| Magnesium | 10mg | 158mg | 35% |
| Iron | 0.1mg | 2.91mg | 35% |
| Calories | 47kcal | 654kcal | 30% |
| Protein | 0.94g | 15.23g | 29% |
| Saturated fat | 0.015g | 6.126g | 28% |
| Zinc | 0.07mg | 3.09mg | 27% |
| Monounsaturated fat | 0.023g | 8.933g | 22% |
| Vitamin B1 | 0.087mg | 0.341mg | 21% |
| Folate | 30µg | 98µg | 17% |
| Fiber | 2.4g | 6.7g | 17% |
| Selenium | 0.5µg | 4.9µg | 8% |
| Vitamin B2 | 0.04mg | 0.15mg | 8% |
| Potassium | 181mg | 441mg | 8% |
| Choline | 8.4mg | 39.2mg | 6% |
| Vitamin B5 | 0.25mg | 0.57mg | 6% |
| Calcium | 40mg | 98mg | 6% |
| Vitamin B3 | 0.282mg | 1.125mg | 5% |
| Vitamin E | 0.18mg | 0.7mg | 3% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Carbs | 11.75g | 13.71g | 1% |
| Vitamin A | 11µg | 1µg | 1% |
| Net carbs | 9.35g | 7.01g | N/A |
| Sugar | 9.35g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 0mg | 2mg | 0% |
| Tryptophan | 0.009mg | 0.17mg | 0% |
| Threonine | 0.015mg | 0.596mg | 0% |
| Isoleucine | 0.025mg | 0.625mg | 0% |
| Leucine | 0.023mg | 1.17mg | 0% |
| Lysine | 0.047mg | 0.424mg | 0% |
| Methionine | 0.02mg | 0.236mg | 0% |
| Phenylalanine | 0.031mg | 0.711mg | 0% |
| Valine | 0.04mg | 0.753mg | 0% |
| Histidine | 0.018mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2031.4% |
| Contains more ProteinProtein | +1520.2% |
| Contains more FatsFats | +54241.7% |
| Contains more CarbsCarbs | +16.7% |
| Contains more OtherOther | +304.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.8% |
| Contains more Mono. FatMonounsaturated fat | +38739.1% |
| Contains more Poly. FatPolyunsaturated fat | +188596% |
