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Walnut vs. Balsamic vinegar — In-Depth Nutrition Comparison

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The main differences between walnut and balsamic vinegar

  • Walnut is richer than balsamic vinegar in copper, manganese, phosphorus, magnesium, iron, zinc, potassium, and calcium.
  • Daily need coverage for copper for walnut is 173% higher.
  • Walnut has a lower glycemic index than balsamic vinegar.

Food types used in this article are Nuts, walnuts, english and Vinegar, balsamic.

Infographic

Walnut vs Balsamic vinegar 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
10
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 8.6% 8.1% 9.9% 27% 8.7% 2.2% 8.1% 3% 17% 0%
Contains more MagnesiumMagnesium +1216.7%
Contains more CalciumCalcium +263%
Contains more PotassiumPotassium +293.8%
Contains more IronIron +304.2%
Contains more CopperCopper +6000%
Contains more ZincZinc +3762.5%
Contains more PhosphorusPhosphorus +1721.1%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +2506.1%
Contains more SeleniumSelenium +∞%

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
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
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
17% 76% 6%
Protein: 0.49 g
Fats: 0 g
Carbs: 17.03 g
Water: 76.45 g
Other: 6.03 g
Contains more ProteinProtein +3008.2%
Contains more FatsFats +∞%
Contains more CarbsCarbs +24.2%
Contains more WaterWater +1778.4%
Contains more OtherOther +238.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
51% 49%
Starch: 0 g
Sucrose: 0 g
Glucose: 7.57 g
Fructose: 7.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +9362.5%
Contains more FructoseFructose +8100%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Balsamic vinegar DV% diff.
Polyunsaturated fat 47.174g 314%
Copper 1.586mg 0.026mg 173%
Manganese 3.414mg 0.131mg 143%
Fats 65.21g 0g 100%
Phosphorus 346mg 19mg 47%
Vitamin B6 0.537mg 41%
Magnesium 158mg 12mg 35%
Protein 15.23g 0.49g 29%
Calories 654kcal 88kcal 28%
Saturated fat 6.126g 0g 28%
Vitamin B1 0.341mg 28%
Fiber 6.7g 27%
Zinc 3.09mg 0.08mg 27%
Iron 2.91mg 0.72mg 27%
Folate 98µg 25%
Monounsaturated fat 8.933g 22%
Vitamin B2 0.15mg 12%
Vitamin B5 0.57mg 11%
Potassium 441mg 112mg 10%
Fructose 0.09g 7.38g 9%
Selenium 4.9µg 9%
Choline 39.2mg 7%
Vitamin B3 1.125mg 7%
Calcium 98mg 27mg 7%
Vitamin E 0.7mg 5%
Vitamin K 2.7µg 2%
Sodium 2mg 23mg 1%
Carbs 13.71g 17.03g 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 17.03g N/A
Sugar 2.61g 14.95g N/A
Starch 0.06g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Balsamic vinegar
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
0%
Balsamic vinegar
Minerals Daily Need Coverage Score
152%
Walnut
9%
Balsamic vinegar

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 12.34g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Cholesterol?
Balsamic vinegar
Balsamic vinegar is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Balsamic vinegar
Balsamic vinegar is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Balsamic vinegar
Balsamic vinegar is cheaper (difference - $1)

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. Balsamic vinegar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172241/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.