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  6. Sugar substitute vs. Walnut

Sugar substitute vs. Walnut — In-Depth Nutrition Comparison

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The main differences between sugar substitute and walnut

  • Sugar substitute is richer in calcium, yet walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1.
  • Daily need coverage for copper for walnut is 175% higher.
  • Sugar substitute contains 286 times more sodium than walnut. Sugar substitute contains 572mg of sodium, while walnut contains 2mg.
  • Walnut has a lower glycemic index than sugar substitute.

Food types used in this article are Sweeteners, sugar substitute, granulated, brown and Nuts, walnuts, english.

Infographic

Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
Walnut
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 more CalciumCalcium +796.9%
Contains more MagnesiumMagnesium +2533.3%
Contains more PotassiumPotassium +1030.8%
Contains more IronIron +1718.8%
Contains more CopperCopper +22557.1%
Contains more ZincZinc +7625%
Contains more PhosphorusPhosphorus +4225%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +15418.2%

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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 0% 0% 0% 0%
Walnut
Walnut
11
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 B1Vitamin B1 +2173.3%
Contains more Vitamin B2Vitamin B2 +900%
Contains more Vitamin B5Vitamin B5 +612.5%
Contains more Vitamin B6Vitamin B6 +3480%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sugar substitute Walnut DV% diff.
Polyunsaturated fat 47.174g 314%
Copper 0.007mg 1.586mg 175%
Manganese 0.022mg 3.414mg 147%
Fats 0g 65.21g 100%
Calcium 879mg 98mg 78%
Phosphorus 8mg 346mg 48%
Vitamin B6 0.015mg 0.537mg 40%
Magnesium 6mg 158mg 36%
Iron 0.16mg 2.91mg 34%
Saturated fat 6.126g 28%
Zinc 0.04mg 3.09mg 28%
Vitamin B1 0.015mg 0.341mg 27%
Protein 2.06g 15.23g 26%
Folate 98µg 25%
Sodium 572mg 2mg 25%
Fiber 0.6g 6.7g 24%
Carbs 84.77g 13.71g 24%
Monounsaturated fat 8.933g 22%
Calories 347kcal 654kcal 15%
Potassium 39mg 441mg 12%
Vitamin B2 0.015mg 0.15mg 10%
Vitamin B5 0.08mg 0.57mg 10%
Selenium 4.9µg 9%
Vitamin B3 1.125mg 7%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 1%
Starch 3.52g 0.06g 1%
Net carbs 84.17g 7.01g N/A
Sugar 4.03g 2.61g N/A
Vitamin A 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 0g 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 g
Walnut
Walnut
2
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 +518.3%
Contains more WaterWater +124.6%
Contains more OtherOther +126.4%
Contains more ProteinProtein +639.3%
Contains more FatsFats +∞%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
47% 14% 39%
Starch: 3.52 g
Sucrose: 0 g
Glucose: 1.09 g
Fructose: 0 g
Lactose: 0 g
Maltose: 2.94 g
Galactose: 0 g
Walnut
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 StarchStarch +5766.7%
Contains more GlucoseGlucose +1262.5%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.