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Potato bread vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between potato bread and walnut?

  • Potato bread is richer in calcium and selenium, yet walnut is richer in copper, manganese, magnesium, vitamin B6, zinc, and vitamin B1.
  • Walnut's daily need coverage for copper is 166% higher.
  • Potato bread has 188 times more sodium than walnut. Potato bread has 375mg of sodium, while walnut has 2mg.
  • Walnut has a lower glycemic index than potato bread.

We used Bread, potato and Nuts, walnuts, english types in this comparison.

Infographic

Potato bread 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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Walnut
6
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 CalciumCalcium +91.8%
Contains more PotassiumPotassium +62.8%
Contains more SeleniumSelenium +93.9%
Contains more MagnesiumMagnesium +464.3%
Contains more IronIron +29.3%
Contains more CopperCopper +1587.2%
Contains more ZincZinc +114.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1249.4%
~equal in Phosphorus ~346mg

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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
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 AVitamin A +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +43.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +151.9%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +48.9%
Contains more Vitamin B1Vitamin B1 +81.4%
Contains more Vitamin B2Vitamin B2 +41.5%
Contains more Vitamin B6Vitamin B6 +131.5%
Contains more CholineCholine +113%
~equal in Vitamin B3 ~1.125mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Walnut
2
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 +243.3%
Contains more WaterWater +724.3%
Contains more OtherOther +110.7%
Contains more ProteinProtein +21.8%
Contains more FatsFats +1983.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato bread Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Potato bread Walnut DV% diff.
Polyunsaturated fat 0g 47.174g 314%
Copper 0.094mg 1.586mg 166%
Manganese 0.253mg 3.414mg 137%
Fats 3.13g 65.21g 96%
Magnesium 28mg 158mg 31%
Saturated fat 0g 6.126g 28%
Vitamin B6 0.232mg 0.537mg 23%
Monounsaturated fat 0g 8.933g 22%
Calories 266kcal 654kcal 19%
Sodium 375mg 2mg 16%
Zinc 1.44mg 3.09mg 15%
Vitamin B1 0.188mg 0.341mg 13%
Carbs 47.07g 13.71g 11%
Calcium 188mg 98mg 9%
Selenium 9.5µg 4.9µg 8%
Iron 2.25mg 2.91mg 8%
Potassium 718mg 441mg 8%
Folate 126µg 98µg 7%
Vitamin B12 0.15µg 0µg 6%
Vitamin B5 0.817mg 0.57mg 5%
Protein 12.5g 15.23g 5%
Choline 18.4mg 39.2mg 4%
Phosphorus 369mg 346mg 3%
Vitamin K 6.8µg 2.7µg 3%
Vitamin B2 0.106mg 0.15mg 3%
Vitamin A 24µg 1µg 3%
Vitamin E 0.47mg 0.7mg 2%
Fiber 6.3g 6.7g 2%
Vitamin B3 1.25mg 1.125mg 1%
Vitamin C 0mg 1.3mg 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 40.77g 7.01g N/A
Vitamin D 2IU 0IU 0%
Sugar 9.38g 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.081mg 0.17mg 0%
Threonine 0.224mg 0.596mg 0%
Isoleucine 0.268mg 0.625mg 0%
Leucine 0.44mg 1.17mg 0%
Lysine 0.311mg 0.424mg 0%
Methionine 0.112mg 0.236mg 0%
Phenylalanine 0.285mg 0.711mg 0%
Valine 0.305mg 0.753mg 0%
Histidine 0.143mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato bread Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
Potato bread
32%
Walnut
Minerals Daily Need Coverage Score
59%
Potato bread
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 6.77g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 373mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 61)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Potato bread
Potato bread is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.