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  6. Walnut vs. Banana

Walnut vs. Banana — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Banana

  • Banana has less Copper, Manganese, Phosphorus, Iron, Magnesium, Zinc, Vitamin B1, Folate, and Fiber.
  • Walnut covers your daily Copper needs 168% more than Banana.
  • Banana contains 55 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Banana contains 0.112g.

Food varieties used in this article are Nuts, walnuts, english and Bananas, raw.

Infographic

Walnut vs Banana 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
:
1
Banana
Banana
Contains more Calcium +1860%
Contains more Iron +1019.2%
Contains more Magnesium +485.2%
Contains more Phosphorus +1472.7%
Contains more Potassium +23.2%
Contains more Zinc +1960%
Contains more Copper +1933.3%
Contains more Manganese +1164.4%
Contains more Selenium +390%
Contains less Sodium -50%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +1860%
Contains more Iron +1019.2%
Contains more Magnesium +485.2%
Contains more Phosphorus +1472.7%
Contains more Potassium +23.2%
Contains more Zinc +1960%
Contains more Copper +1933.3%
Contains more Manganese +1164.4%
Contains more Selenium +390%
Contains less Sodium -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.
Walnut
Walnut
8
:
2
Banana
Banana
Contains more Vitamin E +600%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +69.2%
Contains more Vitamin B5 +70.7%
Contains more Vitamin B6 +46.3%
Contains more Folate +390%
Contains more Vitamin K +440%
Contains more Vitamin A +220%
Contains more Vitamin C +569.2%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin E +600%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +105.5%
Contains more Vitamin B3 +69.2%
Contains more Vitamin B5 +70.7%
Contains more Vitamin B6 +46.3%
Contains more Folate +390%
Contains more Vitamin K +440%
Contains more Vitamin A +220%
Contains more Vitamin C +569.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Banana
Banana
Contains more Protein +1297.2%
Contains more Fats +19660.6%
Contains more Other +114.5%
Contains more Carbs +66.6%
Contains more Water +1740.5%
Walnut
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
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +1297.2%
Contains more Fats +19660.6%
Contains more Other +114.5%
Contains more Carbs +66.6%
Contains more Water +1740.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Banana
Banana
Contains more Monounsaturated Fat +27815.6%
Contains more Polyunsaturated fat +64521.9%
Contains less Saturated Fat -98.2%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +27815.6%
Contains more Polyunsaturated fat +64521.9%
Contains less Saturated Fat -98.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Banana
Banana
Contains more Starch +8866.7%
Contains more Glucose +6125%
Contains more Fructose +5288.9%
Contains more Maltose +∞%
Equal in Sucrose - 2.39
Walnut
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
Banana
31% 14% 28% 28%
Starch: 5.38 g
Sucrose: 2.39 g
Glucose: 4.98 g
Fructose: 4.85 g
Lactose: 0 g
Maltose: 0.01 g
Galactose: 0 g
Contains more Starch +8866.7%
Contains more Glucose +6125%
Contains more Fructose +5288.9%
Contains more Maltose +∞%
Equal in Sucrose - 2.39

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Banana
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 Banana Opinion
Net carbs 7.01g 20.24g Banana
Protein 15.23g 1.09g Walnut
Fats 65.21g 0.33g Walnut
Carbs 13.71g 22.84g Banana
Calories 654kcal 89kcal Walnut
Starch 0.06g 5.38g Banana
Fructose 0.09g 4.85g Banana
Sugar 2.61g 12.23g Walnut
Fiber 6.7g 2.6g Walnut
Calcium 98mg 5mg Walnut
Iron 2.91mg 0.26mg Walnut
Magnesium 158mg 27mg Walnut
Phosphorus 346mg 22mg Walnut
Potassium 441mg 358mg Walnut
Sodium 2mg 1mg Banana
Zinc 3.09mg 0.15mg Walnut
Copper 1.586mg 0.078mg Walnut
Manganese 3.414mg 0.27mg Walnut
Selenium 4.9µg 1µg Walnut
Vitamin A 20IU 64IU Banana
Vitamin A RAE 1µg 3µg Banana
Vitamin E 0.7mg 0.1mg Walnut
Vitamin C 1.3mg 8.7mg Banana
Vitamin B1 0.341mg 0.031mg Walnut
Vitamin B2 0.15mg 0.073mg Walnut
Vitamin B3 1.125mg 0.665mg Walnut
Vitamin B5 0.57mg 0.334mg Walnut
Vitamin B6 0.537mg 0.367mg Walnut
Folate 98µg 20µg Walnut
Vitamin K 2.7µg 0.5µg Walnut
Tryptophan 0.17mg 0.009mg Walnut
Threonine 0.596mg 0.028mg Walnut
Isoleucine 0.625mg 0.028mg Walnut
Leucine 1.17mg 0.068mg Walnut
Lysine 0.424mg 0.05mg Walnut
Methionine 0.236mg 0.008mg Walnut
Phenylalanine 0.711mg 0.049mg Walnut
Valine 0.753mg 0.047mg Walnut
Histidine 0.391mg 0.077mg Walnut
Saturated Fat 6.126g 0.112g Banana
Monounsaturated Fat 8.933g 0.032g Walnut
Polyunsaturated fat 47.174g 0.073g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
16%
Banana
Minerals Daily Need Coverage Score
152%
Walnut
14%
Banana

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 9.62g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 48)
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 contains less Sodium?
Banana
Banana contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 6.014g)
Which food is cheaper?
Banana
Banana is cheaper (difference - $4.8)
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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.