Vegetable vs. Walnut — In-Depth Nutrition Comparison
Compare
How are vegetable and walnut different?
- Vegetable is higher in vitamin A; however, walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1.
- Daily need coverage for copper for walnut is 167% higher.
- Vegetable contains 214 times more vitamin A than walnut. While vegetable contains 4277IU of vitamin A, walnut contains only 20IU.
- Vegetable has less saturated fat.
- Walnut has a lower glycemic index (0) than vegetable (66).
Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Nuts, walnuts, english are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +618.2% |
| Contains more CalciumCalcium | +292% |
| Contains more PotassiumPotassium | +160.9% |
| Contains more IronIron | +254.9% |
| Contains more CopperCopper | +1810.8% |
| Contains more ZincZinc | +530.6% |
| Contains more PhosphorusPhosphorus | +578.4% |
| Contains less SodiumSodium | -94.3% |
| Contains more ManganeseManganese | +800.8% |
| Contains more SeleniumSelenium | +1533.3% |
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.
| Contains more Vitamin CVitamin C | +146.2% |
| Contains more Vitamin AVitamin A | +21300% |
| Contains more Vitamin KVitamin K | +770.4% |
| Contains more Vitamin EVitamin E | +84.2% |
| Contains more Vitamin B1Vitamin B1 | +380.3% |
| Contains more Vitamin B2Vitamin B2 | +25% |
| Contains more Vitamin B3Vitamin B3 | +32.2% |
| Contains more Vitamin B5Vitamin B5 | +277.5% |
| Contains more Vitamin B6Vitamin B6 | +625.7% |
| Contains more FolateFolate | +415.8% |
| Contains more CholineCholine | +62.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.072g | 47.174g | 314% |
| Copper | 0.083mg | 1.586mg | 167% |
| Manganese | 0.379mg | 3.414mg | 132% |
| Fats | 0.15g | 65.21g | 100% |
| Phosphorus | 51mg | 346mg | 42% |
| Vitamin B6 | 0.074mg | 0.537mg | 36% |
| Magnesium | 22mg | 158mg | 32% |
| Calories | 65kcal | 654kcal | 29% |
| Saturated fat | 0.031g | 6.126g | 28% |
| Iron | 0.82mg | 2.91mg | 26% |
| Protein | 2.86g | 15.23g | 25% |
| Zinc | 0.49mg | 3.09mg | 24% |
| Vitamin A | 214µg | 1µg | 24% |
| Vitamin B1 | 0.071mg | 0.341mg | 23% |
| Monounsaturated fat | 0.01g | 8.933g | 22% |
| Folate | 19µg | 98µg | 20% |
| Vitamin K | 23.5µg | 2.7µg | 17% |
| Fiber | 4.4g | 6.7g | 9% |
| Vitamin B5 | 0.151mg | 0.57mg | 8% |
| Potassium | 169mg | 441mg | 8% |
| Selenium | 0.3µg | 4.9µg | 8% |
| Calcium | 25mg | 98mg | 7% |
| Choline | 24.1mg | 39.2mg | 3% |
| Vitamin B3 | 0.851mg | 1.125mg | 2% |
| Vitamin C | 3.2mg | 1.3mg | 2% |
| Vitamin E | 0.38mg | 0.7mg | 2% |
| Vitamin B2 | 0.12mg | 0.15mg | 2% |
| Sodium | 35mg | 2mg | 1% |
| Carbs | 13.09g | 13.71g | 0% |
| Net carbs | 8.69g | 7.01g | N/A |
| Sugar | 3.12g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.029mg | 0.17mg | 0% |
| Threonine | 0.115mg | 0.596mg | 0% |
| Isoleucine | 0.139mg | 0.625mg | 0% |
| Leucine | 0.19mg | 1.17mg | 0% |
| Lysine | 0.17mg | 0.424mg | 0% |
| Methionine | 0.034mg | 0.236mg | 0% |
| Phenylalanine | 0.12mg | 0.711mg | 0% |
| Valine | 0.149mg | 0.753mg | 0% |
| Histidine | 0.073mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1945% |
| Contains more ProteinProtein | +432.5% |
| Contains more FatsFats | +43373.3% |
| Contains more OtherOther | +165.7% |
~equal in
Carbs
~13.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +89230% |
| Contains more Poly. FatPolyunsaturated fat | +65419.4% |
