Walnut vs. Apple — In-Depth Nutrition Comparison
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How are walnut and apples different?
- Walnut is higher than apples in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and folate.
- Walnut covers your daily need for copper, 173% more than apples.
- Walnut contains 219 times more saturated fat than apples. Walnut contains 6.126g of saturated fat, while apples contain 0.028g.
- Apples have a higher glycemic index (36) than walnut (0).
Nuts, walnuts, english and Apples, raw, with skin types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +3060% |
| Contains more CalciumCalcium | +1533.3% |
| Contains more PotassiumPotassium | +312.1% |
| Contains more IronIron | +2325% |
| Contains more CopperCopper | +5774.1% |
| Contains more ZincZinc | +7625% |
| Contains more PhosphorusPhosphorus | +3045.5% |
| Contains more ManganeseManganese | +9654.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -50% |
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 EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +1905.9% |
| Contains more Vitamin B2Vitamin B2 | +476.9% |
| Contains more Vitamin B3Vitamin B3 | +1136.3% |
| Contains more Vitamin B5Vitamin B5 | +834.4% |
| Contains more Vitamin B6Vitamin B6 | +1209.8% |
| Contains more Vitamin KVitamin K | +22.7% |
| Contains more FolateFolate | +3166.7% |
| Contains more CholineCholine | +1052.9% |
| Contains more Vitamin CVitamin C | +253.8% |
| Contains more Vitamin AVitamin A | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.051g | 314% |
| Copper | 1.586mg | 0.027mg | 173% |
| Manganese | 3.414mg | 0.035mg | 147% |
| Fats | 65.21g | 0.17g | 100% |
| Phosphorus | 346mg | 11mg | 48% |
| Vitamin B6 | 0.537mg | 0.041mg | 38% |
| Magnesium | 158mg | 5mg | 36% |
| Iron | 2.91mg | 0.12mg | 35% |
| Calories | 654kcal | 52kcal | 30% |
| Protein | 15.23g | 0.26g | 30% |
| Saturated fat | 6.126g | 0.028g | 28% |
| Zinc | 3.09mg | 0.04mg | 28% |
| Vitamin B1 | 0.341mg | 0.017mg | 27% |
| Folate | 98µg | 3µg | 24% |
| Monounsaturated fat | 8.933g | 0.007g | 22% |
| Fiber | 6.7g | 2.4g | 17% |
| Vitamin B2 | 0.15mg | 0.026mg | 10% |
| Potassium | 441mg | 107mg | 10% |
| Vitamin B5 | 0.57mg | 0.061mg | 10% |
| Selenium | 4.9µg | 0µg | 9% |
| Calcium | 98mg | 6mg | 9% |
| Fructose | 0.09g | 5.9g | 7% |
| Choline | 39.2mg | 3.4mg | 7% |
| Vitamin B3 | 1.125mg | 0.091mg | 6% |
| Vitamin C | 1.3mg | 4.6mg | 4% |
| Vitamin E | 0.7mg | 0.18mg | 3% |
| Net carbs | 7.01g | 11.41g | N/A |
| Carbs | 13.71g | 13.81g | 0% |
| Sugar | 2.61g | 10.39g | N/A |
| Starch | 0.06g | 0.05g | 0% |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin K | 2.7µg | 2.2µg | 0% |
| Tryptophan | 0.17mg | 0.001mg | 0% |
| Threonine | 0.596mg | 0.006mg | 0% |
| Isoleucine | 0.625mg | 0.006mg | 0% |
| Leucine | 1.17mg | 0.013mg | 0% |
| Lysine | 0.424mg | 0.012mg | 0% |
| Methionine | 0.236mg | 0.001mg | 0% |
| Phenylalanine | 0.711mg | 0.006mg | 0% |
| Valine | 0.753mg | 0.012mg | 0% |
| Histidine | 0.391mg | 0.005mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +5757.7% |
| Contains more FatsFats | +38258.8% |
| Contains more OtherOther | +790% |
| Contains more WaterWater | +2002.2% |
~equal in
Carbs
~13.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +127514.3% |
| Contains more Poly. FatPolyunsaturated fat | +92398% |
| Contains less Sat. FatSaturated fat | -99.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +20% |
| Contains more SucroseSucrose | +17.4% |
| Contains more GlucoseGlucose | +2937.5% |
| Contains more FructoseFructose | +6455.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
