Saffron vs. Walnut — In-Depth Nutrition Comparison
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Important differences between saffron and walnut
- Saffron has more manganese, iron, vitamin C, potassium, vitamin B6, and magnesium; however, walnut has more copper, vitamin B1, and zinc.
- Saffron's daily need coverage for manganese is 1087% more.
- Saffron has 62 times more vitamin C than walnut. Saffron has 80.8mg of vitamin C, while walnut has 1.3mg.
- Saffron is lower in saturated fat.
- Saffron has a higher glycemic index than walnut.
The food varieties used in the comparison are Spices, saffron and Nuts, walnuts, english.
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.
| Contains more MagnesiumMagnesium | +67.1% |
| Contains more CalciumCalcium | +13.3% |
| Contains more PotassiumPotassium | +290.9% |
| Contains more IronIron | +281.4% |
| Contains more ManganeseManganese | +732.1% |
| Contains more SeleniumSelenium | +14.3% |
| Contains more CopperCopper | +383.5% |
| Contains more ZincZinc | +183.5% |
| Contains more PhosphorusPhosphorus | +37.3% |
| Contains less SodiumSodium | -98.6% |
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 | +6115.4% |
| Contains more Vitamin AVitamin A | +2600% |
| Contains more Vitamin B2Vitamin B2 | +78% |
| Contains more Vitamin B3Vitamin B3 | +29.8% |
| Contains more Vitamin B6Vitamin B6 | +88.1% |
| Contains more Vitamin B1Vitamin B1 | +196.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 28.408mg | 3.414mg | 1087% |
| Polyunsaturated fat | 2.067g | 47.174g | 301% |
| Copper | 0.328mg | 1.586mg | 140% |
| Iron | 11.1mg | 2.91mg | 102% |
| Fats | 5.85g | 65.21g | 91% |
| Vitamin C | 80.8mg | 1.3mg | 88% |
| Potassium | 1724mg | 441mg | 38% |
| Vitamin B6 | 1.01mg | 0.537mg | 36% |
| Magnesium | 264mg | 158mg | 25% |
| Monounsaturated fat | 0.429g | 8.933g | 21% |
| Saturated fat | 1.586g | 6.126g | 21% |
| Vitamin B1 | 0.115mg | 0.341mg | 19% |
| Zinc | 1.09mg | 3.09mg | 18% |
| Calories | 310kcal | 654kcal | 17% |
| Carbs | 65.37g | 13.71g | 17% |
| Phosphorus | 252mg | 346mg | 13% |
| Fiber | 3.9g | 6.7g | 11% |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin B2 | 0.267mg | 0.15mg | 9% |
| Protein | 11.43g | 15.23g | 8% |
| Choline | 39.2mg | 7% | |
| Sodium | 148mg | 2mg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Vitamin A | 27µg | 1µg | 3% |
| Vitamin B3 | 1.46mg | 1.125mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Selenium | 5.6µg | 4.9µg | 1% |
| Folate | 93µg | 98µg | 1% |
| Calcium | 111mg | 98mg | 1% |
| Net carbs | 61.47g | 7.01g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% | |
| Omega-3 - DPA | 0.006g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +376.8% |
| Contains more WaterWater | +192.4% |
| Contains more OtherOther | +206.2% |
| Contains more ProteinProtein | +33.2% |
| Contains more FatsFats | +1014.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.1% |
| Contains more Mono. FatMonounsaturated fat | +1982.3% |
| Contains more Poly. FatPolyunsaturated fat | +2182.2% |
