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Seed vs Walnut - In-Depth Nutrition Comparison

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Differences between Seed and Walnut

  • Seed has more Fiber, Selenium, Phosphorus, Iron, Calcium, Vitamin B3, Magnesium, and Vitamin B1, while Walnut has more Copper, and Manganese.
  • Seed's daily need coverage for Fiber is 111% higher.
  • Walnut contains 11 times less Selenium than Seed. Seed contains 55.2µg of Selenium, while Walnut contains 4.9µg.

The food types used in this comparison are Seeds, chia seeds, dried and Nuts, walnuts, english.

Infographic

Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
3
Walnut
Contains more Calcium +543.9%
Contains more Iron +165.3%
Contains more Magnesium +112%
Contains more Phosphorus +148.6%
Contains more Zinc +48.2%
Contains less Sodium -87.5%
Contains more Copper +71.6%
Equal in Potassium - 441
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Contains more Calcium +543.9%
Contains more Iron +165.3%
Contains more Magnesium +112%
Contains more Phosphorus +148.6%
Contains more Zinc +48.2%
Contains less Sodium -87.5%
Contains more Copper +71.6%
Equal in Potassium - 441

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
5
:
6
Walnut
Contains more Vitamin A +170%
Contains more Vitamin C +23.1%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%
Contains more Vitamin E +40%
Contains more Folate +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 A +170%
Contains more Vitamin C +23.1%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +684.9%
Contains more Vitamin E +40%
Contains more Folate +100%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Walnut
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Walnut Opinion
Net carbs 7.72g 7.01g Seed
Protein 16.54g 15.23g Seed
Fats 30.74g 65.21g Walnut
Carbs 42.12g 13.71g Seed
Calories 486kcal 654kcal Walnut
Starch g 0.06g Walnut
Fructose g 0.09g Walnut
Sugar g 2.61g Seed
Fiber 34.4g 6.7g Seed
Calcium 631mg 98mg Seed
Iron 7.72mg 2.91mg Seed
Magnesium 335mg 158mg Seed
Phosphorus 860mg 346mg Seed
Potassium 407mg 441mg Walnut
Sodium 16mg 2mg Walnut
Zinc 4.58mg 3.09mg Seed
Copper 0.924mg 1.586mg Walnut
Vitamin A 54IU 20IU Seed
Vitamin E 0.5mg 0.7mg Walnut
Vitamin D IU 0IU Walnut
Vitamin D µg 0µg Walnut
Vitamin C 1.6mg 1.3mg Seed
Vitamin B1 0.62mg 0.341mg Seed
Vitamin B2 0.17mg 0.15mg Seed
Vitamin B3 8.83mg 1.125mg Seed
Vitamin B5 mg 0.57mg Walnut
Vitamin B6 mg 0.537mg Walnut
Folate 49µg 98µg Walnut
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Walnut
Tryptophan 0.436mg 0.17mg Seed
Threonine 0.709mg 0.596mg Seed
Isoleucine 0.801mg 0.625mg Seed
Leucine 1.371mg 1.17mg Seed
Lysine 0.97mg 0.424mg Seed
Methionine 0.588mg 0.236mg Seed
Phenylalanine 1.016mg 0.711mg Seed
Valine 0.95mg 0.753mg Seed
Histidine 0.531mg 0.391mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Walnut
Saturated Fat 3.33g 6.126g Seed
Monounsaturated Fat 2.309g 8.933g Walnut
Polyunsaturated fat 23.665g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
33
Walnut
Mineral Summary Score
195
Seed
131
Walnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
91%
Walnut
Carbohydrates
42%
Seed
14%
Walnut
Fats
142%
Seed
301%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.796g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $5)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.