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Walnut vs. Beechnuts — In-Depth Nutrition Comparison

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Important differences between Walnut and Beechnuts

  • Walnut has more Copper, Manganese, Phosphorus, Magnesium, Zinc, and Calcium, however, Beechnuts has more Vitamin B2, Potassium, Vitamin C, and Vitamin B6.
  • Walnut's daily need coverage for Copper is 102% more.

The food varieties used in the comparison are Nuts, walnuts, english and Nuts, beechnuts, dried.

Infographic

Walnut vs Beechnuts 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
9
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 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +9700%
Contains more IronIron +18.3%
Contains more CopperCopper +136.7%
Contains more ZincZinc +758.3%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +154.6%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +130.6%

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
6
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% 1.2% 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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1092.3%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +27.4%
Contains more FolateFolate +15.3%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +145.6%
Contains more FatsFats +30.4%
Contains more CarbsCarbs +144.3%
Contains more WaterWater +62.2%
Contains more OtherOther +107.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
1
10% 14% 76%
Saturated Fat: Sat. Fat 6.126 g
Monounsaturated Fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
12% 46% 42%
Saturated Fat: Sat. Fat 5.719 g
Monounsaturated Fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains more Poly. FatPolyunsaturated fat +134.8%
Contains more Mono. FatMonounsaturated Fat +145.1%
~equal in Saturated Fat ~5.719g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Beechnuts Opinion
Calories 654kcal 576kcal Walnut
Protein 15.23g 6.2g Walnut
Fats 65.21g 50g Walnut
Vitamin C 1.3mg 15.5mg Beechnuts
Net carbs 7.01g 33.5g Beechnuts
Carbs 13.71g 33.5g Beechnuts
Magnesium 158mg 0mg Walnut
Calcium 98mg 1mg Walnut
Potassium 441mg 1017mg Beechnuts
Iron 2.91mg 2.46mg Walnut
Sugar 2.61g Beechnuts
Fiber 6.7g Walnut
Copper 1.586mg 0.67mg Walnut
Zinc 3.09mg 0.36mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 0mg Walnut
Sodium 2mg 38mg Walnut
Vitamin A 20IU 0IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg Walnut
Manganese 3.414mg 1.341mg Walnut
Selenium 4.9µg Walnut
Vitamin B1 0.341mg 0.304mg Walnut
Vitamin B2 0.15mg 0.371mg Beechnuts
Vitamin B3 1.125mg 0.877mg Walnut
Vitamin B5 0.57mg 0.925mg Beechnuts
Vitamin B6 0.537mg 0.684mg Beechnuts
Vitamin K 2.7µg Walnut
Folate 98µg 113µg Beechnuts
Choline 39.2mg Walnut
Saturated Fat 6.126g 5.719g Beechnuts
Monounsaturated Fat 8.933g 21.892g Beechnuts
Polyunsaturated fat 47.174g 20.089g Walnut
Tryptophan 0.17mg 0.069mg Walnut
Threonine 0.596mg 0.221mg Walnut
Isoleucine 0.625mg 0.245mg Walnut
Leucine 1.17mg 0.367mg Walnut
Lysine 0.424mg 0.367mg Walnut
Methionine 0.236mg 0.146mg Walnut
Phenylalanine 0.711mg 0.262mg Walnut
Valine 0.753mg 0.346mg Walnut
Histidine 0.391mg 0.172mg Walnut
Fructose 0.09g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Beechnuts
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
41%
Beechnuts
Minerals Daily Need Coverage Score
152%
Walnut
60%
Beechnuts

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 36mg)
Which food is lower in Sugar?
Beechnuts
Beechnuts is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Beechnuts
Beechnuts is lower in Saturated Fat (difference - 0.407g)
Which food is lower in glycemic index?
Beechnuts
Beechnuts is lower in glycemic index (difference - 0)
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.