Potato vs. Walnut — In-Depth Nutrition Comparison
Compare
What are the differences between potatoes and walnut?
- Potatoes are higher in vitamin C, yet walnut is higher in copper, manganese, phosphorus, magnesium, iron, zinc, vitamin B1, and folate.
- Walnut's daily need coverage for copper is 164% more.
- Potatoes have 15 times more vitamin C than walnut. While potatoes have 19.7mg of vitamin C, walnut has only 1.3mg.
- The amount of saturated fat in potatoes is lower.
- The glycemic index of walnut is lower.
We used Potatoes, flesh and skin, raw and Nuts, walnuts, english types in this article.
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.
| Contains more MagnesiumMagnesium | +587% |
| Contains more CalciumCalcium | +716.7% |
| Contains more IronIron | +259.3% |
| Contains more CopperCopper | +1341.8% |
| Contains more ZincZinc | +930% |
| Contains more PhosphorusPhosphorus | +507% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1607% |
| Contains more SeleniumSelenium | +1125% |
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 | +1415.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6900% |
| Contains more Vitamin B1Vitamin B1 | +321% |
| Contains more Vitamin B2Vitamin B2 | +368.8% |
| Contains more Vitamin B5Vitamin B5 | +93.2% |
| Contains more Vitamin B6Vitamin B6 | +80.2% |
| Contains more Vitamin KVitamin K | +35% |
| Contains more FolateFolate | +553.3% |
| Contains more CholineCholine | +224% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +27.6% |
| Contains more WaterWater | +1847.2% |
| Contains more ProteinProtein | +642.9% |
| Contains more FatsFats | +72355.6% |
| Contains more OtherOther | +58.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.6% |
| Contains more Mono. FatMonounsaturated fat | +446550% |
| Contains more Poly. FatPolyunsaturated fat | +112219% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +25383.3% |
| Contains more GlucoseGlucose | +287.5% |
| Contains more FructoseFructose | +188.9% |
| Contains more SucroseSucrose | +1329.4% |
~equal in
Lactose
~0g
~equal in
Maltose
~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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.042g | 47.174g | 314% |
| Copper | 0.11mg | 1.586mg | 164% |
| Manganese | 0.2mg | 3.414mg | 140% |
| Fats | 0.09g | 65.21g | 100% |
| Phosphorus | 57mg | 346mg | 41% |
| Magnesium | 23mg | 158mg | 32% |
| Calories | 77kcal | 654kcal | 29% |
| Saturated fat | 0.025g | 6.126g | 28% |
| Protein | 2.05g | 15.23g | 26% |
| Iron | 0.81mg | 2.91mg | 26% |
| Zinc | 0.3mg | 3.09mg | 25% |
| Monounsaturated fat | 0.002g | 8.933g | 22% |
| Vitamin B1 | 0.081mg | 0.341mg | 22% |
| Folate | 15µg | 98µg | 21% |
| Vitamin C | 19.7mg | 1.3mg | 20% |
| Vitamin B6 | 0.298mg | 0.537mg | 18% |
| Fiber | 2.1g | 6.7g | 18% |
| Calcium | 12mg | 98mg | 9% |
| Vitamin B2 | 0.032mg | 0.15mg | 9% |
| Selenium | 0.4µg | 4.9µg | 8% |
| Vitamin B5 | 0.295mg | 0.57mg | 6% |
| Starch | 15.29g | 0.06g | 6% |
| Choline | 12.1mg | 39.2mg | 5% |
| Vitamin E | 0.01mg | 0.7mg | 5% |
| Carbs | 17.49g | 13.71g | 1% |
| Vitamin K | 2µg | 2.7µg | 1% |
| Net carbs | 15.39g | 7.01g | N/A |
| Potassium | 425mg | 441mg | 0% |
| Sugar | 0.82g | 2.61g | N/A |
| Sodium | 6mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin B3 | 1.061mg | 1.125mg | 0% |
| Tryptophan | 0.021mg | 0.17mg | 0% |
| Threonine | 0.067mg | 0.596mg | 0% |
| Isoleucine | 0.066mg | 0.625mg | 0% |
| Leucine | 0.098mg | 1.17mg | 0% |
| Lysine | 0.107mg | 0.424mg | 0% |
| Methionine | 0.032mg | 0.236mg | 0% |
| Phenylalanine | 0.081mg | 0.711mg | 0% |
| Valine | 0.103mg | 0.753mg | 0% |
| Histidine | 0.035mg | 0.391mg | 0% |
| Fructose | 0.26g | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
17%
32%
Minerals Daily Need Coverage Score
19%
152%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 1.79g)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 6.101g)
Which food is cheaper?
Potato is cheaper (difference - $4.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)