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Strawberry vs. Walnut — In-Depth Nutrition Comparison

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Differences between strawberries and walnut

  • Strawberries have more vitamin C, while walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1.
  • Walnut's daily need coverage for copper is 171% higher.
  • Walnut contains 45 times less vitamin C than strawberries. Strawberries contain 58.8mg of vitamin C, while walnut contains 1.3mg.
  • The amount of saturated fat in strawberries is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of strawberries is 40.

The food types used in this comparison are Strawberries, raw and Nuts, walnuts, english.

Infographic

Strawberry 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% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
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 less SodiumSodium -50%
Contains more MagnesiumMagnesium +1115.4%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +188.2%
Contains more IronIron +609.8%
Contains more CopperCopper +3204.2%
Contains more ZincZinc +2107.1%
Contains more PhosphorusPhosphorus +1341.7%
Contains more ManganeseManganese +784.5%
Contains more SeleniumSelenium +1125%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
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 CVitamin C +4423.1%
Contains more Vitamin EVitamin E +141.4%
Contains more Vitamin B1Vitamin B1 +1320.8%
Contains more Vitamin B2Vitamin B2 +581.8%
Contains more Vitamin B3Vitamin B3 +191.5%
Contains more Vitamin B5Vitamin B5 +356%
Contains more Vitamin B6Vitamin B6 +1042.6%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +308.3%
Contains more CholineCholine +587.7%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Walnut
4
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 WaterWater +2134.6%
Contains more ProteinProtein +2173.1%
Contains more FatsFats +21636.7%
Contains more CarbsCarbs +78.5%
Contains more OtherOther +345%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 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 -99.8%
Contains more Mono. FatMonounsaturated fat +20674.4%
Contains more Poly. FatPolyunsaturated fat +30334.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
10% 40% 49%
Starch: 0.04 g
Sucrose: 0.47 g
Glucose: 1.99 g
Fructose: 2.44 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Walnut
2
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 GlucoseGlucose +2387.5%
Contains more FructoseFructose +2611.1%
Contains more StarchStarch +50%
Contains more SucroseSucrose +417%
~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.
Strawberry Walnut
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Strawberry Walnut DV% diff.
Polyunsaturated fat 0.155g 47.174g 313%
Copper 0.048mg 1.586mg 171%
Manganese 0.386mg 3.414mg 132%
Fats 0.3g 65.21g 100%
Vitamin C 58.8mg 1.3mg 64%
Phosphorus 24mg 346mg 46%
Vitamin B6 0.047mg 0.537mg 38%
Magnesium 13mg 158mg 35%
Calories 32kcal 654kcal 31%
Iron 0.41mg 2.91mg 31%
Protein 0.67g 15.23g 29%
Saturated fat 0.015g 6.126g 28%
Zinc 0.14mg 3.09mg 27%
Vitamin B1 0.024mg 0.341mg 26%
Monounsaturated fat 0.043g 8.933g 22%
Fiber 2g 6.7g 19%
Folate 24µg 98µg 19%
Vitamin B2 0.022mg 0.15mg 10%
Vitamin B5 0.125mg 0.57mg 9%
Calcium 16mg 98mg 8%
Selenium 0.4µg 4.9µg 8%
Potassium 153mg 441mg 8%
Choline 5.7mg 39.2mg 6%
Vitamin B3 0.386mg 1.125mg 5%
Fructose 2.44g 0.09g 3%
Vitamin E 0.29mg 0.7mg 3%
Carbs 7.68g 13.71g 2%
Net carbs 5.68g 7.01g N/A
Sugar 4.89g 2.61g N/A
Starch 0.04g 0.06g 0%
Sodium 1mg 2mg 0%
Vitamin A 1µg 1µg 0%
Vitamin K 2.2µg 2.7µg 0%
Tryptophan 0.008mg 0.17mg 0%
Threonine 0.02mg 0.596mg 0%
Isoleucine 0.016mg 0.625mg 0%
Leucine 0.034mg 1.17mg 0%
Lysine 0.026mg 0.424mg 0%
Methionine 0.002mg 0.236mg 0%
Phenylalanine 0.019mg 0.711mg 0%
Valine 0.019mg 0.753mg 0%
Histidine 0.012mg 0.391mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strawberry 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
20%
Strawberry
32%
Walnut
Minerals Daily Need Coverage Score
13%
Strawberry
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.28g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 40)
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 contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Strawberry
Strawberry is lower in Saturated fat (difference - 6.111g)
Which food is cheaper?
Strawberry
Strawberry is cheaper (difference - $4.4)
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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.