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Rice pudding vs. Walnut — In-Depth Nutrition Comparison

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Summary of differences between rice pudding and walnut

  • Rice pudding has less copper, manganese, vitamin B6, phosphorus, magnesium, iron, fiber, zinc, and folate than walnut.
  • Walnut covers your daily need for copper, 174% more than rice pudding.
  • Rice pudding has less saturated fat.
  • The glycemic index of rice pudding is higher.

These are the specific foods used in this comparison Puddings, rice, dry mix, prepared with 2% milk and Nuts, walnuts, english.

Infographic

Rice pudding 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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Walnut
9
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 +1115.4%
Contains more PotassiumPotassium +239.2%
Contains more IronIron +686.5%
Contains more CopperCopper +8711.1%
Contains more ZincZinc +713.2%
Contains more PhosphorusPhosphorus +297.7%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +5889.5%
Contains more SeleniumSelenium +157.9%
~equal in Calcium ~98mg

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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 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 +4500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +85.7%
Contains more Vitamin B1Vitamin B1 +354.7%
Contains more Vitamin B3Vitamin B3 +154%
Contains more Vitamin B5Vitamin B5 +97.9%
Contains more Vitamin B6Vitamin B6 +1434.3%
Contains more FolateFolate +2350%
~equal in Vitamin B2 ~0.15mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 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 +51.8%
Contains more WaterWater +1704.2%
Contains more ProteinProtein +362.9%
Contains more FatsFats +3900.6%
Contains more OtherOther +111.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 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 -84.2%
Contains more Mono. FatMonounsaturated fat +1925.6%
Contains more Poly. FatPolyunsaturated fat +78523.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rice pudding Walnut
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Rice pudding Walnut DV% diff.
Polyunsaturated fat 0.06g 47.174g 314%
Copper 0.018mg 1.586mg 174%
Manganese 0.057mg 3.414mg 146%
Fats 1.63g 65.21g 98%
Vitamin B6 0.035mg 0.537mg 39%
Phosphorus 87mg 346mg 37%
Magnesium 13mg 158mg 35%
Iron 0.37mg 2.91mg 32%
Calories 111kcal 654kcal 27%
Fiber 0.1g 6.7g 26%
Zinc 0.38mg 3.09mg 25%
Protein 3.29g 15.23g 24%
Folate 4µg 98µg 24%
Saturated fat 0.967g 6.126g 23%
Vitamin B1 0.075mg 0.341mg 22%
Monounsaturated fat 0.441g 8.933g 21%
Vitamin B12 0.24µg 0µg 10%
Potassium 130mg 441mg 9%
Choline 39.2mg 7%
Vitamin B5 0.288mg 0.57mg 6%
Selenium 1.9µg 4.9µg 5%
Vitamin A 46µg 1µg 5%
Sodium 109mg 2mg 5%
Vitamin E 0.7mg 5%
Vitamin D 0.8µg 0µg 4%
Vitamin B3 0.443mg 1.125mg 4%
Vitamin D 34IU 0IU 4%
Vitamin K 2.7µg 2%
Cholesterol 6mg 0mg 2%
Carbs 20.81g 13.71g 2%
Calcium 105mg 98mg 1%
Vitamin B2 0.141mg 0.15mg 1%
Vitamin C 0.7mg 1.3mg 1%
Net carbs 20.71g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.039mg 0.17mg 0%
Threonine 0.126mg 0.596mg 0%
Isoleucine 0.169mg 0.625mg 0%
Leucine 0.273mg 1.17mg 0%
Lysine 0.221mg 0.424mg 0%
Methionine 0.07mg 0.236mg 0%
Phenylalanine 0.135mg 0.711mg 0%
Valine 0.187mg 0.753mg 0%
Histidine 0.075mg 0.391mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice pudding 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
11%
Rice pudding
32%
Walnut
Minerals Daily Need Coverage Score
15%
Rice pudding
152%
Walnut

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 6mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 107mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 59)
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?
Rice pudding
Rice pudding is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 5.159g)
Which food is cheaper?
Rice pudding
Rice pudding is cheaper (difference - $5)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.