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Potato chips vs. Walnut — In-Depth Nutrition Comparison

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What are the main differences between potato chips and walnut?

  • Potato chips are richer in vitamin E, vitamin C, potassium, and vitamin B3, yet walnut is richer in copper, manganese, phosphorus, magnesium, and zinc.
  • Walnut's daily need coverage for copper is 142% higher.
  • Potato chips have 24 times more vitamin C than walnut. Potato chips have 31.1mg of vitamin C, while walnut has 1.3mg.
  • Walnut contains less saturated fat.
  • Walnut has a lower glycemic index than potato chips.

We used Snacks, potato chips, plain, unsalted and Nuts, walnuts, english types in this comparison.

Infographic

Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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 +189.1%
Contains more SeleniumSelenium +65.3%
Contains more MagnesiumMagnesium +135.8%
Contains more CalciumCalcium +308.3%
Contains more IronIron +78.5%
Contains more CopperCopper +418.3%
Contains more ZincZinc +183.5%
Contains more PhosphorusPhosphorus +109.7%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +675.9%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Walnut
4
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 +2292.3%
Contains more Vitamin EVitamin E +1201.4%
Contains more Vitamin B2Vitamin B2 +31.3%
Contains more Vitamin B3Vitamin B3 +240.2%
Contains more Vitamin B6Vitamin B6 +22.9%
Contains more Vitamin KVitamin K +718.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +104.2%
Contains more Vitamin B5Vitamin B5 +41.8%
Contains more FolateFolate +117.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~39.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 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 CarbsCarbs +285.8%
Contains more OtherOther +102.2%
Contains more ProteinProtein +117.6%
Contains more FatsFats +88.5%
Contains more WaterWater +114.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 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 -44.1%
Contains more Poly. FatPolyunsaturated fat +287.6%
~equal in Monounsaturated fat ~8.933g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato chips Walnut DV% diff.
Polyunsaturated fat 12.17g 47.174g 233%
Copper 0.306mg 1.586mg 142%
Manganese 0.44mg 3.414mg 129%
Vitamin E 9.11mg 0.7mg 56%
Fats 34.6g 65.21g 47%
Vitamin C 31.1mg 1.3mg 33%
Phosphorus 165mg 346mg 26%
Potassium 1275mg 441mg 25%
Histidine 153mg 0.391mg 22%
Magnesium 67mg 158mg 22%
Saturated fat 10.96g 6.126g 22%
Zinc 1.09mg 3.09mg 18%
Vitamin B3 3.827mg 1.125mg 17%
Protein 7g 15.23g 16%
Vitamin K 22.1µg 2.7µg 16%
Iron 1.63mg 2.91mg 16%
Vitamin B1 0.167mg 0.341mg 15%
Folate 45µg 98µg 13%
Carbs 52.9g 13.71g 13%
Vitamin B6 0.66mg 0.537mg 9%
Fiber 4.8g 6.7g 8%
Calcium 24mg 98mg 7%
Calories 536kcal 654kcal 6%
Selenium 8.1µg 4.9µg 6%
Vitamin B2 0.197mg 0.15mg 4%
Vitamin B5 0.402mg 0.57mg 3%
Monounsaturated fat 9.84g 8.933g 2%
Net carbs 48.1g 7.01g N/A
Sugar 0.22g 2.61g N/A
Starch 0.06g 0%
Sodium 8mg 2mg 0%
Vitamin A 0µg 1µg 0%
Choline 37.5mg 39.2mg 0%
Tryptophan 0.108mg 0.17mg 0%
Threonine 0.253mg 0.596mg 0%
Isoleucine 0.283mg 0.625mg 0%
Leucine 0.419mg 1.17mg 0%
Lysine 0.424mg 0.424mg 0%
Methionine 0.11mg 0.236mg 0%
Phenylalanine 0.31mg 0.711mg 0%
Valine 0.392mg 0.753mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato chips 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
56%
Potato chips
32%
Walnut
Minerals Daily Need Coverage Score
53%
Potato chips
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 4.834g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Potato chips
Potato chips is lower in Sugar (difference - 2.39g)
Which food is cheaper?
Potato chips
Potato chips is cheaper (difference - $3)
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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.