Walnut vs. Beans — In-Depth Nutrition Comparison
Compare
The main differences between walnut and beans
- Walnut is richer than beans in copper, phosphorus, iron, vitamin B6, magnesium, folate, vitamin B1, zinc, and vitamin B2.
- Daily need coverage for copper for walnut is 153% higher.
- Walnut contains 59 times more saturated fat than beans. Walnut contains 6.126g of saturated fat, while beans contain 0.103g.
- Walnut has a lower glycemic index than beans.
Food types used in this article are Nuts, walnuts, english and Beans, baked, canned, no salt added.
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.
| Contains more MagnesiumMagnesium | +393.8% |
| Contains more CalciumCalcium | +96% |
| Contains more PotassiumPotassium | +49% |
| Contains more IronIron | +903.4% |
| Contains more CopperCopper | +669.9% |
| Contains more ZincZinc | +120.7% |
| Contains more PhosphorusPhosphorus | +232.7% |
| Contains more ManganeseManganese | +∞% |
| 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 | +366.7% |
| Contains more Vitamin B1Vitamin B1 | +127.3% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +161.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +313.1% |
| Contains more Vitamin KVitamin K | +237.5% |
| Contains more FolateFolate | +308.3% |
| Contains more CholineCholine | +27.3% |
| Contains more Vitamin CVitamin C | +138.5% |
| Contains more Vitamin AVitamin A | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.172g | 313% |
| Copper | 1.586mg | 0.206mg | 153% |
| Manganese | 3.414mg | 148% | |
| Fats | 65.21g | 0.4g | 100% |
| Phosphorus | 346mg | 104mg | 35% |
| Iron | 2.91mg | 0.29mg | 33% |
| Vitamin B6 | 0.537mg | 0.13mg | 31% |
| Magnesium | 158mg | 32mg | 30% |
| Calories | 654kcal | 105kcal | 27% |
| Saturated fat | 6.126g | 0.103g | 27% |
| Monounsaturated fat | 8.933g | 0.035g | 22% |
| Protein | 15.23g | 4.8g | 21% |
| Folate | 98µg | 24µg | 19% |
| Vitamin B1 | 0.341mg | 0.15mg | 16% |
| Zinc | 3.09mg | 1.4mg | 15% |
| Vitamin B5 | 0.57mg | 11% | |
| Vitamin B2 | 0.15mg | 0.06mg | 7% |
| Fiber | 6.7g | 5.5g | 5% |
| Calcium | 98mg | 50mg | 5% |
| Vitamin E | 0.7mg | 0.15mg | 4% |
| Vitamin B3 | 1.125mg | 0.43mg | 4% |
| Potassium | 441mg | 296mg | 4% |
| Choline | 39.2mg | 30.8mg | 2% |
| Carbs | 13.71g | 20.49g | 2% |
| Vitamin C | 1.3mg | 3.1mg | 2% |
| Vitamin K | 2.7µg | 0.8µg | 2% |
| Selenium | 4.9µg | 4.5µg | 1% |
| Net carbs | 7.01g | 14.99g | N/A |
| Sugar | 2.61g | 7.78g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 1mg | 0% |
| Vitamin A | 1µg | 5µg | 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
| Contains more ProteinProtein | +217.3% |
| Contains more FatsFats | +16202.5% |
| Contains more CarbsCarbs | +49.5% |
| Contains more WaterWater | +1683.8% |
~equal in
Other
~1.71g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25422.9% |
| Contains more Poly. FatPolyunsaturated fat | +27326.7% |
| Contains less Sat. FatSaturated fat | -98.3% |
