Walnut vs. Almond paste — In-Depth Nutrition Comparison
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What are the main differences between walnut and almond paste?
- Walnut is richer in copper, manganese, vitamin B6, vitamin B1, iron, zinc, and phosphorus, yet almond paste is richer in vitamin E and vitamin B2.
- Walnut's daily need coverage for copper is 126% higher.
- Walnut has 15 times more vitamin B6 than almond paste. Walnut has 0.537mg of vitamin B6, while almond paste has 0.036mg.
- Almond paste contains less saturated fat.
We used Nuts, walnuts, english and Nuts, almond paste types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +21.5% |
| Contains more PotassiumPotassium | +40.4% |
| Contains more IronIron | +81.9% |
| Contains more CopperCopper | +249.3% |
| Contains more ZincZinc | +108.8% |
| Contains more PhosphorusPhosphorus | +34.1% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +298.8% |
| Contains more SeleniumSelenium | +16.7% |
| Contains more CalciumCalcium | +75.5% |
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 | +1200% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +315.9% |
| Contains more Vitamin B5Vitamin B5 | +404.4% |
| Contains more Vitamin B6Vitamin B6 | +1391.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +34.2% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin EVitamin E | +1834.3% |
| Contains more Vitamin B2Vitamin B2 | +176% |
| Contains more Vitamin B3Vitamin B3 | +26.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
9 g
Fats:
27.74 g
Carbs:
47.81 g
Water:
14.08 g
Other:
1.37 g
| Contains more ProteinProtein | +69.2% |
| Contains more FatsFats | +135.1% |
| Contains more OtherOther | +29.9% |
| Contains more CarbsCarbs | +248.7% |
| Contains more WaterWater | +245.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
2.629 g
Monounsaturated fat:
Mono. Fat
18.012 g
Polyunsaturated fat:
Poly. Fat
5.821 g
| Contains more Poly. FatPolyunsaturated fat | +710.4% |
| Contains less Sat. FatSaturated fat | -57.1% |
| Contains more Mono. FatMonounsaturated fat | +101.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 5.821g | 276% |
| Copper | 1.586mg | 0.454mg | 126% |
| Manganese | 3.414mg | 0.856mg | 111% |
| Vitamin E | 0.7mg | 13.54mg | 86% |
| Fats | 65.21g | 27.74g | 58% |
| Vitamin B6 | 0.537mg | 0.036mg | 39% |
| Monounsaturated fat | 8.933g | 18.012g | 23% |
| Vitamin B1 | 0.341mg | 0.082mg | 22% |
| Vitamin B2 | 0.15mg | 0.414mg | 20% |
| Saturated fat | 6.126g | 2.629g | 16% |
| Iron | 2.91mg | 1.6mg | 16% |
| Zinc | 3.09mg | 1.48mg | 15% |
| Phosphorus | 346mg | 258mg | 13% |
| Protein | 15.23g | 9g | 12% |
| Carbs | 13.71g | 47.81g | 11% |
| Calories | 654kcal | 458kcal | 10% |
| Vitamin B5 | 0.57mg | 0.113mg | 9% |
| Fiber | 6.7g | 4.8g | 8% |
| Magnesium | 158mg | 130mg | 7% |
| Calcium | 98mg | 172mg | 7% |
| Folate | 98µg | 73µg | 6% |
| Potassium | 441mg | 314mg | 4% |
| Vitamin B3 | 1.125mg | 1.422mg | 2% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Choline | 39.2mg | 28.5mg | 2% |
| Selenium | 4.9µg | 4.2µg | 1% |
| Vitamin C | 1.3mg | 0.1mg | 1% |
| Net carbs | 7.01g | 43.01g | N/A |
| Sugar | 2.61g | 36.25g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 9mg | 0% |
| Vitamin A | 1µg | 0µg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
38%
Minerals Daily Need Coverage Score
152%
67%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 33.64g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 7mg)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Almond paste is lower in Saturated fat (difference - 3.497g)
Which food is lower in glycemic index?
Almond paste is lower in glycemic index (difference - 0)
Which food is cheaper?
Almond paste is cheaper (difference - $5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)