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Tomato vs Walnut - In-Depth Nutrition Comparison

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The main differences between Tomato and Walnut

  • Walnut is richer than Tomato in Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, Vitamin B1, and Fiber.
  • Daily need coverage for Copper from Walnut is 170% higher.
  • Tomato contains less Saturated Fat.

Food types used in this article are Tomatoes, red, ripe, raw, year round average and Nuts, walnuts, english.

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Tomato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Tomato
0
:
8
Walnut
Contains more Iron +977.8%
Contains more Calcium +880%
Contains more Potassium +86.1%
Contains more Magnesium +1336.4%
Contains more Copper +2588.1%
Contains more Zinc +1717.6%
Contains more Phosphorus +1341.7%
Contains less Sodium -60%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +977.8%
Contains more Calcium +880%
Contains more Potassium +86.1%
Contains more Magnesium +1336.4%
Contains more Copper +2588.1%
Contains more Zinc +1717.6%
Contains more Phosphorus +1341.7%
Contains less Sodium -60%

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
Tomato
3
:
7
Walnut
Contains more Vitamin C +953.8%
Contains more Vitamin A +4065%
Contains more Vitamin K +192.6%
Contains more Vitamin E +29.6%
Contains more Vitamin B1 +821.6%
Contains more Vitamin B2 +689.5%
Contains more Vitamin B3 +89.4%
Contains more Vitamin B5 +540.4%
Contains more Vitamin B6 +571.3%
Contains more Folate +553.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Contains more Vitamin C +953.8%
Contains more Vitamin A +4065%
Contains more Vitamin K +192.6%
Contains more Vitamin E +29.6%
Contains more Vitamin B1 +821.6%
Contains more Vitamin B2 +689.5%
Contains more Vitamin B3 +89.4%
Contains more Vitamin B5 +540.4%
Contains more Vitamin B6 +571.3%
Contains more Folate +553.3%

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
16
Tomato
33
Walnut
Mineral Summary Score
10
Tomato
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
5%
Tomato
91%
Walnut
Carbohydrates
4%
Tomato
14%
Walnut
Fats
1%
Tomato
301%
Walnut

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.
Tomato 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

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 38)
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?
Tomato
Tomato is lower in Saturated Fat (difference - 6.098g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Tomato Walnut Opinion
Calories 18 654 Walnut
Protein 0.88 15.23 Walnut
Fats 0.2 65.21 Walnut
Vitamin C 13.7 1.3 Tomato
Carbs 3.89 13.71 Walnut
Cholesterol 0 0
Vitamin D 0 0
Iron 0.27 2.91 Walnut
Calcium 10 98 Walnut
Potassium 237 441 Walnut
Magnesium 11 158 Walnut
Sugar 2.63 2.61 Walnut
Fiber 1.2 6.7 Walnut
Copper 0.059 1.586 Walnut
Zinc 0.17 3.09 Walnut
Starch 0 0.06 Walnut
Phosphorus 24 346 Walnut
Sodium 5 2 Walnut
Vitamin A 833 20 Tomato
Vitamin E 0.54 0.7 Walnut
Vitamin D 0 0
Vitamin B1 0.037 0.341 Walnut
Vitamin B2 0.019 0.15 Walnut
Vitamin B3 0.594 1.125 Walnut
Vitamin B5 0.089 0.57 Walnut
Vitamin B6 0.08 0.537 Walnut
Vitamin B12 0 0
Vitamin K 7.9 2.7 Tomato
Folate 15 98 Walnut
Trans Fat 0 Walnut
Saturated Fat 0.028 6.126 Tomato
Monounsaturated Fat 0.031 8.933 Walnut
Polyunsaturated fat 0.083 47.174 Walnut
Tryptophan 0.006 0.17 Walnut
Threonine 0.027 0.596 Walnut
Isoleucine 0.018 0.625 Walnut
Leucine 0.025 1.17 Walnut
Lysine 0.027 0.424 Walnut
Methionine 0.006 0.236 Walnut
Phenylalanine 0.027 0.711 Walnut
Valine 0.018 0.753 Walnut
Histidine 0.014 0.391 Walnut
Fructose 1.37 0.09 Tomato

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.