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Pea raw vs. Walnut — In-Depth Nutrition Comparison

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How are pea raw and walnut different?

  • Pea raw is higher in vitamin C and vitamin K; however, walnut is richer in copper, manganese, phosphorus, magnesium, vitamin B6, iron, and zinc.
  • Daily need coverage for copper for walnut is 157% higher.
  • Pea raw contains 31 times more vitamin C than walnut. While pea raw contains 40mg of vitamin C, walnut contains only 1.3mg.
  • Pea raw has less saturated fat.
  • Walnut has a lower glycemic index (0) than pea raw (54).

Peas, green, raw and Nuts, walnuts, english are the varieties used in this article.

Infographic

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Walnut
10
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 MagnesiumMagnesium +378.8%
Contains more CalciumCalcium +292%
Contains more PotassiumPotassium +80.7%
Contains more IronIron +98%
Contains more CopperCopper +801.1%
Contains more ZincZinc +149.2%
Contains more PhosphorusPhosphorus +220.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +732.7%
Contains more SeleniumSelenium +172.2%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin CVitamin C +2976.9%
Contains more Vitamin AVitamin A +3700%
Contains more Vitamin B3Vitamin B3 +85.8%
Contains more Vitamin KVitamin K +818.5%
Contains more Vitamin EVitamin E +438.5%
Contains more Vitamin B1Vitamin B1 +28.2%
Contains more Vitamin B2Vitamin B2 +13.6%
Contains more Vitamin B5Vitamin B5 +448.1%
Contains more Vitamin B6Vitamin B6 +217.8%
Contains more FolateFolate +50.8%
Contains more CholineCholine +38%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
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 WaterWater +1837.6%
Contains more ProteinProtein +181%
Contains more FatsFats +16202.5%
Contains more OtherOther +104.6%
~equal in Carbs ~13.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -98.8%
Contains more Mono. FatMonounsaturated fat +25422.9%
Contains more Poly. FatPolyunsaturated fat +25126.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Walnut
1
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 SucroseSucrose +105.3%
Contains more GlucoseGlucose +50%
Contains more FructoseFructose +333.3%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~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.
Pea raw Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals 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 Pea raw Walnut DV% diff.
Polyunsaturated fat 0.187g 47.174g 313%
Copper 0.176mg 1.586mg 157%
Manganese 0.41mg 3.414mg 131%
Fats 0.4g 65.21g 100%
Vitamin C 40mg 1.3mg 43%
Phosphorus 108mg 346mg 34%
Magnesium 33mg 158mg 30%
Calories 81kcal 654kcal 29%
Saturated fat 0.071g 6.126g 28%
Vitamin B6 0.169mg 0.537mg 28%
Monounsaturated fat 0.035g 8.933g 22%
Protein 5.42g 15.23g 20%
Iron 1.47mg 2.91mg 18%
Vitamin K 24.8µg 2.7µg 18%
Zinc 1.24mg 3.09mg 17%
Vitamin B5 0.104mg 0.57mg 9%
Folate 65µg 98µg 8%
Calcium 25mg 98mg 7%
Vitamin B3 2.09mg 1.125mg 6%
Vitamin B1 0.266mg 0.341mg 6%
Selenium 1.8µg 4.9µg 6%
Potassium 244mg 441mg 6%
Vitamin A 38µg 1µg 4%
Vitamin E 0.13mg 0.7mg 4%
Fiber 5.7g 6.7g 4%
Choline 28.4mg 39.2mg 2%
Vitamin B2 0.132mg 0.15mg 1%
Carbs 14.45g 13.71g 0%
Net carbs 8.75g 7.01g N/A
Sugar 5.67g 2.61g N/A
Starch 0.06g 0%
Sodium 5mg 2mg 0%
Tryptophan 0.037mg 0.17mg 0%
Threonine 0.203mg 0.596mg 0%
Isoleucine 0.195mg 0.625mg 0%
Leucine 0.323mg 1.17mg 0%
Lysine 0.317mg 0.424mg 0%
Methionine 0.082mg 0.236mg 0%
Phenylalanine 0.2mg 0.711mg 0%
Valine 0.235mg 0.753mg 0%
Histidine 0.107mg 0.391mg 0%
Fructose 0.39g 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
32%
Walnut
Minerals Daily Need Coverage Score
31%
Pea raw
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 6.055g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $4.7)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.