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Sweet and sour vs. Walnut — In-Depth Nutrition Comparison

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A recap on differences between sweet and sour and walnut

  • Sweet and sour has less copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, fiber, and vitamin B1.
  • Walnut covers your daily copper needs 167% more than sweet and sour.
  • The glycemic index of sweet and sour is higher.

Food varieties used in this article are Sauce, sweet and sour, ready-to-serve and Nuts, walnuts, english.

Infographic

Sweet and sour 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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Walnut
10
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 +1875%
Contains more CalciumCalcium +880%
Contains more PotassiumPotassium +345.5%
Contains more IronIron +1285.7%
Contains more CopperCopper +1907.6%
Contains more ZincZinc +3333.3%
Contains more PhosphorusPhosphorus +4842.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +348.6%
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
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 +569.2%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +610.4%
Contains more Vitamin B2Vitamin B2 +689.5%
Contains more Vitamin B3Vitamin B3 +501.6%
Contains more Vitamin B5Vitamin B5 +512.9%
Contains more Vitamin B6Vitamin B6 +913.2%
Contains more Vitamin KVitamin K +1250%
Contains more FolateFolate +1125%
Contains more CholineCholine +1533.3%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 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 +178.8%
Contains more WaterWater +1380.8%
Contains more ProteinProtein +5540.7%
Contains more FatsFats +325950%
Contains more OtherOther +45.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sweet and sour Walnut
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sweet and sour Walnut DV% diff.
Polyunsaturated fat 0g 47.174g 314%
Copper 0.079mg 1.586mg 167%
Manganese 0.761mg 3.414mg 115%
Fats 0.02g 65.21g 100%
Phosphorus 7mg 346mg 48%
Vitamin B6 0.053mg 0.537mg 37%
Magnesium 8mg 158mg 36%
Iron 0.21mg 2.91mg 34%
Protein 0.27g 15.23g 30%
Saturated fat 0g 6.126g 28%
Zinc 0.09mg 3.09mg 27%
Fiber 0.1g 6.7g 26%
Calories 150kcal 654kcal 25%
Vitamin B1 0.048mg 0.341mg 24%
Folate 8µg 98µg 23%
Monounsaturated fat 0g 8.933g 22%
Sodium 371mg 2mg 16%
Potassium 99mg 441mg 10%
Vitamin B2 0.019mg 0.15mg 10%
Vitamin B5 0.093mg 0.57mg 10%
Calcium 10mg 98mg 9%
Vitamin C 8.7mg 1.3mg 8%
Selenium 0.4µg 4.9µg 8%
Carbs 38.22g 13.71g 8%
Choline 2.4mg 39.2mg 7%
Vitamin B3 0.187mg 1.125mg 6%
Vitamin E 0.01mg 0.7mg 5%
Vitamin K 0.2µg 2.7µg 2%
Net carbs 38.12g 7.01g N/A
Sugar 18.75g 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet and sour 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
6%
Sweet and sour
32%
Walnut
Minerals Daily Need Coverage Score
21%
Sweet and sour
152%
Walnut

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 16.14g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 70)
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 Saturated fat?
Sweet and sour
Sweet and sour is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Sweet and sour
Sweet and sour is cheaper (difference - $5)
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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.