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Garlic powder vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between Garlic powder and Walnut

  • Garlic powder has more Vitamin B6, Selenium, Iron, Potassium, and Phosphorus, however, Walnut is higher in Copper, Manganese, Magnesium, and Folate.
  • Walnut covers your daily Copper needs 117% more than Garlic powder.
  • Walnut contains 5 times less Selenium than Garlic powder. Garlic powder contains 23.9µg of Selenium, while Walnut contains 4.9µg.
  • Garlic powder has less Saturated Fat.

Food varieties used in this article are Spices, garlic powder and Nuts, walnuts, english.

Infographic

Garlic powder 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Walnut
5
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 PotassiumPotassium +170.5%
Contains more IronIron +94.2%
Contains more PhosphorusPhosphorus +19.7%
Contains more SeleniumSelenium +387.8%
Contains more MagnesiumMagnesium +105.2%
Contains more CalciumCalcium +24.1%
Contains more CopperCopper +197.6%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +248.7%
~equal in Zinc ~3.09mg

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Walnut
4
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% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin B1Vitamin B1 +27.6%
Contains more Vitamin B5Vitamin B5 +30.4%
Contains more Vitamin B6Vitamin B6 +208%
Contains more CholineCholine +72.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin KVitamin K +575%
Contains more FolateFolate +108.5%
~equal in Vitamin C ~1.3mg
~equal in Vitamin E ~0.7mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.15mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Walnut
1
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 +430.5%
Contains more WaterWater +58.5%
Contains more OtherOther +98.9%
Contains more FatsFats +8832.9%
~equal in Protein ~15.23g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated Fat: Sat. Fat 0.249 g
Monounsaturated Fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 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 -95.9%
Contains more Mono. FatMonounsaturated Fat +7667.8%
Contains more Poly. FatPolyunsaturated fat +26402.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
3
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 FructoseFructose +244.4%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +18.5%
Contains more GlucoseGlucose +14.3%
~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.
Garlic powder Walnut
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic powder Walnut Opinion
Calories 331kcal 654kcal Walnut
Protein 16.55g 15.23g Garlic powder
Fats 0.73g 65.21g Walnut
Vitamin C 1.2mg 1.3mg Walnut
Net carbs 63.73g 7.01g Garlic powder
Carbs 72.73g 13.71g Garlic powder
Magnesium 77mg 158mg Walnut
Calcium 79mg 98mg Walnut
Potassium 1193mg 441mg Garlic powder
Iron 5.65mg 2.91mg Garlic powder
Sugar 2.43g 2.61g Garlic powder
Fiber 9g 6.7g Garlic powder
Copper 0.533mg 1.586mg Walnut
Zinc 2.99mg 3.09mg Walnut
Starch 0.06g Walnut
Phosphorus 414mg 346mg Garlic powder
Sodium 60mg 2mg Walnut
Vitamin A 0IU 20IU Walnut
Vitamin A 0µg 1µg Walnut
Vitamin E 0.67mg 0.7mg Walnut
Manganese 0.979mg 3.414mg Walnut
Selenium 23.9µg 4.9µg Garlic powder
Vitamin B1 0.435mg 0.341mg Garlic powder
Vitamin B2 0.141mg 0.15mg Walnut
Vitamin B3 0.796mg 1.125mg Walnut
Vitamin B5 0.743mg 0.57mg Garlic powder
Vitamin B6 1.654mg 0.537mg Garlic powder
Vitamin K 0.4µg 2.7µg Walnut
Folate 47µg 98µg Walnut
Choline 67.5mg 39.2mg Garlic powder
Saturated Fat 0.249g 6.126g Garlic powder
Monounsaturated Fat 0.115g 8.933g Walnut
Polyunsaturated fat 0.178g 47.174g Walnut
Tryptophan 0.121mg 0.17mg Walnut
Threonine 0.374mg 0.596mg Walnut
Isoleucine 0.414mg 0.625mg Walnut
Leucine 0.728mg 1.17mg Walnut
Lysine 0.768mg 0.424mg Garlic powder
Methionine 0.111mg 0.236mg Walnut
Phenylalanine 0.525mg 0.711mg Walnut
Valine 0.667mg 0.753mg Walnut
Histidine 0.263mg 0.391mg Walnut
Fructose 0.31g 0.09g Garlic powder
Omega-3 - ALA 0.012g Garlic powder
Omega-6 - Eicosadienoic acid 0.022g 0g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder 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
52%
Garlic powder
32%
Walnut
Minerals Daily Need Coverage Score
110%
Garlic powder
152%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 58mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 5)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 0.18g)
Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 5.877g)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.