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  6. Brown rice vs. Walnut

Brown rice vs. Walnut — In-Depth Nutrition Comparison

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Important differences between Brown rice and Walnut

  • Brown rice has less Copper, Manganese, Phosphorus, Vitamin B6, Iron, Magnesium, Folate, Zinc, and Fiber.
  • Walnut's daily need coverage for Copper is 164% more.
  • Brown rice is lower in Saturated Fat.

The food varieties used in the comparison are Rice, brown, long-grain, cooked and Nuts, walnuts, english.

Infographic

Brown rice 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.
Brown rice
Brown rice
1
:
9
Walnut
Walnut
Contains more Selenium +18.4%
Contains more Calcium +3166.7%
Contains more Iron +419.6%
Contains more Magnesium +305.1%
Contains more Phosphorus +235.9%
Contains more Potassium +412.8%
Contains less Sodium -50%
Contains more Zinc +335.2%
Contains more Copper +1396.2%
Contains more Manganese +250.5%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Selenium +18.4%
Contains more Calcium +3166.7%
Contains more Iron +419.6%
Contains more Magnesium +305.1%
Contains more Phosphorus +235.9%
Contains more Potassium +412.8%
Contains less Sodium -50%
Contains more Zinc +335.2%
Contains more Copper +1396.2%
Contains more Manganese +250.5%

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.
Brown rice
Brown rice
1
:
9
Walnut
Walnut
Contains more Vitamin B3 +127.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +311.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +91.6%
Contains more Vitamin B2 +117.4%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +336.6%
Contains more Folate +988.9%
Contains more Vitamin K +1250%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin B3 +127.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +311.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +91.6%
Contains more Vitamin B2 +117.4%
Contains more Vitamin B5 +50%
Contains more Vitamin B6 +336.6%
Contains more Folate +988.9%
Contains more Vitamin K +1250%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
2
:
3
Walnut
Walnut
Contains more Carbs +86.6%
Contains more Water +1626.5%
Contains more Protein +455.8%
Contains more Fats +6622.7%
Contains more Other +304.5%
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Walnut
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 Carbs +86.6%
Contains more Water +1626.5%
Contains more Protein +455.8%
Contains more Fats +6622.7%
Contains more Other +304.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
2
Walnut
Walnut
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +2320.9%
Contains more Polyunsaturated fat +12789.1%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +2320.9%
Contains more Polyunsaturated fat +12789.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
1
:
3
Walnut
Walnut
Contains more Starch +41216.7%
Contains more Sucrose +912.5%
Contains more Glucose +∞%
Contains more Fructose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
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 Starch +41216.7%
Contains more Sucrose +912.5%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Brown rice Walnut Opinion
Net carbs 23.98g 7.01g Brown rice
Protein 2.74g 15.23g Walnut
Fats 0.97g 65.21g Walnut
Carbs 25.58g 13.71g Brown rice
Calories 123kcal 654kcal Walnut
Starch 24.79g 0.06g Brown rice
Fructose 0g 0.09g Walnut
Sugar 0.24g 2.61g Brown rice
Fiber 1.6g 6.7g Walnut
Calcium 3mg 98mg Walnut
Iron 0.56mg 2.91mg Walnut
Magnesium 39mg 158mg Walnut
Phosphorus 103mg 346mg Walnut
Potassium 86mg 441mg Walnut
Sodium 4mg 2mg Walnut
Zinc 0.71mg 3.09mg Walnut
Copper 0.106mg 1.586mg Walnut
Manganese 0.974mg 3.414mg Walnut
Selenium 5.8µg 4.9µg Brown rice
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.17mg 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.178mg 0.341mg Walnut
Vitamin B2 0.069mg 0.15mg Walnut
Vitamin B3 2.561mg 1.125mg Brown rice
Vitamin B5 0.38mg 0.57mg Walnut
Vitamin B6 0.123mg 0.537mg Walnut
Folate 9µg 98µg Walnut
Vitamin K 0.2µg 2.7µg Walnut
Tryptophan 0.033mg 0.17mg Walnut
Threonine 0.095mg 0.596mg Walnut
Isoleucine 0.109mg 0.625mg Walnut
Leucine 0.214mg 1.17mg Walnut
Lysine 0.099mg 0.424mg Walnut
Methionine 0.058mg 0.236mg Walnut
Phenylalanine 0.133mg 0.711mg Walnut
Valine 0.151mg 0.753mg Walnut
Histidine 0.066mg 0.391mg Walnut
Saturated Fat 0.26g 6.126g Brown rice
Monounsaturated Fat 0.369g 8.933g Walnut
Polyunsaturated fat 0.366g 47.174g Walnut
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
14%
Brown rice
33%
Walnut
Minerals Daily Need Coverage Score
32%
Brown rice
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 2.37g)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 5.866g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.