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Pili nuts vs. Walnut — In-Depth Nutrition Comparison

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Significant differences between pili nuts and walnut

  • Pili nuts have more vitamin B1, magnesium, phosphorus, and iron; however, walnut is richer in copper, manganese, vitamin B6, and folate.
  • Pili nuts cover your daily saturated fat needs 125% more than walnut.
  • Walnut has 3 times less vitamin B1 than pili nuts. Pili nuts have 0.913mg of vitamin B1, while walnut has 0.341mg.
  • Walnut contains less saturated fat.

Specific food types used in this comparison are Nuts, pilinuts, dried and Nuts, walnuts, english.

Infographic

Pili nuts 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 216% 44% 45% 132% 319% 81% 246% 0.39% 302% 0%
Walnut
4
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 +91.1%
Contains more CalciumCalcium +48%
Contains more PotassiumPotassium +15%
Contains more IronIron +21.3%
Contains more PhosphorusPhosphorus +66.2%
Contains more CopperCopper +65.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +47.6%
~equal in Zinc ~3.09mg

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 2% 0.67% 0% 0% 228% 21% 9.7% 29% 27% 0% 0% 45% 0%
Walnut
9
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 +100%
Contains more Vitamin B1Vitamin B1 +167.7%
Contains more Vitamin CVitamin C +116.7%
Contains more Vitamin B2Vitamin B2 +61.3%
Contains more Vitamin B3Vitamin B3 +116.8%
Contains more Vitamin B5Vitamin B5 +19%
Contains more Vitamin B6Vitamin B6 +367%
Contains more FolateFolate +63.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pili nuts Walnut DV% diff.
Polyunsaturated fat 7.605g 47.174g 264%
Saturated fat 31.184g 6.126g 114%
Monounsaturated fat 37.229g 8.933g 71%
Copper 0.958mg 1.586mg 70%
Vitamin B1 0.913mg 0.341mg 48%
Manganese 2.313mg 3.414mg 48%
Magnesium 302mg 158mg 34%
Phosphorus 575mg 346mg 33%
Vitamin B6 0.115mg 0.537mg 32%
Fiber 6.7g 27%
Fats 79.55g 65.21g 22%
Folate 60µg 98µg 10%
Selenium 4.9µg 9%
Protein 10.8g 15.23g 9%
Iron 3.53mg 2.91mg 8%
Choline 39.2mg 7%
Calcium 145mg 98mg 5%
Vitamin E 0.7mg 5%
Vitamin B3 0.519mg 1.125mg 4%
Vitamin B2 0.093mg 0.15mg 4%
Calories 719kcal 654kcal 3%
Carbs 3.98g 13.71g 3%
Vitamin B5 0.479mg 0.57mg 2%
Vitamin K 2.7µg 2%
Potassium 507mg 441mg 2%
Vitamin C 0.6mg 1.3mg 1%
Zinc 2.97mg 3.09mg 1%
Net carbs 3.98g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 3mg 2mg 0%
Vitamin A 2µg 1µg 0%
Tryptophan 0.189mg 0.17mg 0%
Threonine 0.407mg 0.596mg 0%
Isoleucine 0.483mg 0.625mg 0%
Leucine 0.89mg 1.17mg 0%
Lysine 0.369mg 0.424mg 0%
Methionine 0.395mg 0.236mg 0%
Phenylalanine 0.497mg 0.711mg 0%
Valine 0.701mg 0.753mg 0%
Histidine 0.255mg 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 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 FatsFats +22%
Contains more OtherOther +62.9%
Contains more ProteinProtein +41%
Contains more CarbsCarbs +244.5%
Contains more WaterWater +46.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 49% 10%
Saturated fat: Sat. Fat 31.184 g
Monounsaturated fat: Mono. Fat 37.229 g
Polyunsaturated fat: Poly. Fat 7.605 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 more Mono. FatMonounsaturated fat +316.8%
Contains less Sat. FatSaturated fat -80.4%
Contains more Poly. FatPolyunsaturated fat +520.3%

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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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.