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Walnut vs. Arborio rice — In-Depth Nutrition Comparison

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How are walnut and arborio rice different?

  • Walnut is higher than arborio rice in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, iron, vitamin B1, and potassium.
  • Walnut covers your daily need for copper, 168% more than arborio rice.
  • Walnut contains 120 times more saturated fat than arborio rice. Walnut contains 6.126g of saturated fat, while arborio rice contains 0.051g.
  • Arborio rice has a higher glycemic index (69) than walnut (0).

Nuts, walnuts, english and Rice, white, short-grain, enriched, cooked types were used in this article.

Infographic

Walnut vs Arborio rice 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
8
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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +1875%
Contains more CalciumCalcium +9700%
Contains more PotassiumPotassium +1596.2%
Contains more IronIron +99.3%
Contains more CopperCopper +2102.8%
Contains more ZincZinc +672.5%
Contains more PhosphorusPhosphorus +948.5%
Contains more ManganeseManganese +856.3%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +53.1%

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
10
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% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +107.9%
Contains more Vitamin B2Vitamin B2 +837.5%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +810.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.1%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +32.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +545.3%
Contains more FatsFats +34221.1%
Contains more OtherOther +836.8%
Contains more CarbsCarbs +109.6%
Contains more WaterWater +1583.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +15301.7%
Contains more Poly. FatPolyunsaturated fat +94248%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Arborio rice DV% diff.
Polyunsaturated fat 47.174g 0.05g 314%
Copper 1.586mg 0.072mg 168%
Manganese 3.414mg 0.357mg 133%
Fats 65.21g 0.19g 100%
Phosphorus 346mg 33mg 45%
Vitamin B6 0.537mg 0.059mg 37%
Magnesium 158mg 8mg 36%
Saturated fat 6.126g 0.051g 28%
Fiber 6.7g 27%
Calories 654kcal 130kcal 26%
Protein 15.23g 2.36g 26%
Zinc 3.09mg 0.4mg 24%
Monounsaturated fat 8.933g 0.058g 22%
Iron 2.91mg 1.46mg 18%
Vitamin B1 0.341mg 0.164mg 15%
Potassium 441mg 26mg 12%
Vitamin B2 0.15mg 0.016mg 10%
Calcium 98mg 1mg 10%
Folate 98µg 59µg 10%
Choline 39.2mg 7%
Carbs 13.71g 28.73g 5%
Vitamin E 0.7mg 5%
Selenium 4.9µg 7.5µg 5%
Vitamin B5 0.57mg 0.397mg 3%
Vitamin B3 1.125mg 1.493mg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 28.73g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 0mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.027mg 0%
Threonine 0.596mg 0.084mg 0%
Isoleucine 0.625mg 0.102mg 0%
Leucine 1.17mg 0.195mg 0%
Lysine 0.424mg 0.085mg 0%
Methionine 0.236mg 0.056mg 0%
Phenylalanine 0.711mg 0.126mg 0%
Valine 0.753mg 0.144mg 0%
Histidine 0.391mg 0.056mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Walnut
12%
Arborio rice
Minerals Daily Need Coverage Score
152%
Walnut
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 69)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 2.61g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 6.075g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.