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  6. Walnut vs. Almond paste

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.

Infographic

Walnut vs Almond paste 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
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.
Walnut
Walnut
8
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%
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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Almond paste 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
9% 28% 48% 14%
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
Walnut
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
10% 68% 22%
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%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.