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  6. Walnut vs. Broad bean raw

Walnut vs. Broad bean raw — In-Depth Nutrition Comparison

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How are walnut and broad bean raw different?

  • Walnut is richer in copper, manganese, vitamin B6, phosphorus, magnesium, zinc, vitamin B1, and iron, while broad bean raw is higher in vitamin K.
  • Walnut covers your daily need for copper, 132% more than broad bean raw.
  • Walnut contains 52 times more saturated fat than broad bean raw. Walnut contains 6.126g of saturated fat, while broad bean raw contains 0.118g.
  • Broad bean raw has a higher glycemic index (79) than walnut (0).

Nuts, walnuts, english and Beans, fava, in pod, raw types were used in this article.

Infographic

Walnut vs Broad bean raw 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
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +378.8%
Contains more CalciumCalcium +164.9%
Contains more PotassiumPotassium +32.8%
Contains more IronIron +87.7%
Contains more CopperCopper +294.5%
Contains more ZincZinc +209%
Contains more PhosphorusPhosphorus +168.2%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +416.5%
Contains more SeleniumSelenium +512.5%

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
4
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B5Vitamin B5 +153.3%
Contains more Vitamin B6Vitamin B6 +416.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +184.6%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin EVitamin E +65.7%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +99.9%
Contains more Vitamin KVitamin K +1414.8%
Contains more FolateFolate +51%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Broad bean raw DV% diff.
Polyunsaturated fat 47.174g 0.342g 312%
Copper 1.586mg 0.402mg 132%
Manganese 3.414mg 0.661mg 120%
Fats 65.21g 0.73g 99%
Vitamin B6 0.537mg 0.104mg 33%
Vitamin K 2.7µg 40.9µg 32%
Phosphorus 346mg 129mg 31%
Magnesium 158mg 33mg 30%
Calories 654kcal 88kcal 28%
Saturated fat 6.126g 0.118g 27%
Monounsaturated fat 8.933g 0.104g 22%
Zinc 3.09mg 1mg 19%
Vitamin B1 0.341mg 0.133mg 17%
Iron 2.91mg 1.55mg 17%
Protein 15.23g 7.92g 15%
Folate 98µg 148µg 13%
Vitamin B2 0.15mg 0.29mg 11%
Vitamin B5 0.57mg 0.225mg 7%
Choline 39.2mg 7%
Selenium 4.9µg 0.8µg 7%
Vitamin B3 1.125mg 2.249mg 7%
Calcium 98mg 37mg 6%
Vitamin C 1.3mg 3.7mg 3%
Potassium 441mg 332mg 3%
Fiber 6.7g 7.5g 3%
Vitamin E 0.7mg 1.16mg 3%
Vitamin A 1µg 17µg 2%
Sodium 2mg 25mg 1%
Carbs 13.71g 17.63g 1%
Net carbs 7.01g 10.13g N/A
Sugar 2.61g 9.21g N/A
Starch 0.06g 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
Walnut
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +92.3%
Contains more FatsFats +8832.9%
Contains more OtherOther +58.9%
Contains more CarbsCarbs +28.6%
Contains more WaterWater +1683.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +8489.4%
Contains more Poly. FatPolyunsaturated fat +13693.6%
Contains less Sat. FatSaturated fat -98.1%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.