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  6. Walnut vs. Black gram

Walnut vs. Black gram — In-Depth Nutrition Comparison

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How are walnut and black gram different?

  • Walnut is richer in manganese, copper, and vitamin B6, while black gram is higher in iron, fiber, folate, magnesium, potassium, and vitamin B2.
  • Walnut covers your daily need for manganese, 82% more than black gram.
  • Walnut contains 54 times more saturated fat than black gram. Walnut contains 6.126g of saturated fat, while black gram contains 0.114g.
  • Black gram has a higher glycemic index (43) than walnut (0).

Nuts, walnuts, english and Mungo beans, mature seeds, raw types were used in this article.

Infographic

Walnut vs Black gram 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
3
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more CopperCopper +61.7%
Contains less SodiumSodium -94.7%
Contains more ManganeseManganese +123.6%
Contains more MagnesiumMagnesium +69%
Contains more CalciumCalcium +40.8%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +160.1%
Contains more SeleniumSelenium +67.3%
~equal in Zinc ~3.35mg
~equal in Phosphorus ~379mg

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
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% 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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +24.9%
Contains more Vitamin B6Vitamin B6 +91.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +69.3%
Contains more Vitamin B3Vitamin B3 +28.6%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more FolateFolate +120.4%
~equal in Vitamin A ~1µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Black gram DV% diff.
Polyunsaturated fat 47.174g 1.071g 307%
Fats 65.21g 1.64g 98%
Manganese 3.414mg 1.527mg 82%
Copper 1.586mg 0.981mg 67%
Iron 2.91mg 7.57mg 58%
Fiber 6.7g 18.3g 46%
Folate 98µg 216µg 30%
Saturated fat 6.126g 0.114g 27%
Magnesium 158mg 267mg 26%
Monounsaturated fat 8.933g 0.085g 22%
Protein 15.23g 25.21g 20%
Vitamin B6 0.537mg 0.281mg 20%
Calories 654kcal 341kcal 16%
Potassium 441mg 983mg 16%
Carbs 13.71g 58.99g 15%
Vitamin B2 0.15mg 0.254mg 8%
Choline 39.2mg 7%
Vitamin B5 0.57mg 0.906mg 7%
Selenium 4.9µg 8.2µg 6%
Vitamin B1 0.341mg 0.273mg 6%
Vitamin E 0.7mg 5%
Phosphorus 346mg 379mg 5%
Calcium 98mg 138mg 4%
Zinc 3.09mg 3.35mg 2%
Sodium 2mg 38mg 2%
Vitamin B3 1.125mg 1.447mg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 40.69g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 1µg 0%
Tryptophan 0.17mg 0.263mg 0%
Threonine 0.596mg 0.875mg 0%
Isoleucine 0.625mg 1.287mg 0%
Leucine 1.17mg 2.089mg 0%
Lysine 0.424mg 1.674mg 0%
Methionine 0.236mg 0.367mg 0%
Phenylalanine 0.711mg 1.473mg 0%
Valine 0.753mg 1.416mg 0%
Histidine 0.391mg 0.706mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more FatsFats +3876.2%
Contains more ProteinProtein +65.5%
Contains more CarbsCarbs +330.3%
Contains more WaterWater +165.4%
Contains more OtherOther +88.8%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +10409.4%
Contains more Poly. FatPolyunsaturated fat +4304.7%
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. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.