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Walnut vs. Black pepper — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Black pepper

  • Walnut has more Copper, Phosphorus, and Folate, however, Black pepper is higher in Manganese, Vitamin K, Iron, Fiber, Calcium, and Potassium.
  • Black pepper covers your daily Manganese needs 406% more than Walnut.
  • Black pepper contains 6 times less Folate than Walnut. Walnut contains 98µg of Folate, while Black pepper contains 17µg.
  • Black pepper has less Saturated Fat.

Food varieties used in this article are Nuts, walnuts, english and Spices, pepper, black.

Infographic

Walnut vs Black pepper 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
4
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 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains more CopperCopper +19.2%
Contains more ZincZinc +159.7%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -90%
Contains more CalciumCalcium +352%
Contains more PotassiumPotassium +201.4%
Contains more IronIron +233.7%
Contains more ManganeseManganese +273.6%
~equal in Magnesium ~171mg
~equal in Selenium ~4.9µg

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
5
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 0% 33% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +215.7%
Contains more Vitamin B6Vitamin B6 +84.5%
Contains more FolateFolate +476.5%
Contains more CholineCholine +246.9%
Contains more Vitamin AVitamin A +2635%
Contains more Vitamin E Vitamin E +48.6%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin KVitamin K +5963%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.143mg
~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
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more ProteinProtein +46.6%
Contains more FatsFats +1900.3%
Contains more CarbsCarbs +366.4%
Contains more WaterWater +206.1%
Contains more OtherOther +458.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 24% 32%
Saturated Fat: Sat. Fat 1.392 g
Monounsaturated Fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains more Mono. FatMonounsaturated Fat +1108.8%
Contains more Poly. FatPolyunsaturated fat +4626.9%
Contains less Sat. FatSaturated Fat -77.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
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
3% 38% 36% 23%
Starch: 0 g
Sucrose: 0.02 g
Glucose: 0.24 g
Fructose: 0.23 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.15 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +12050%
Contains more GlucoseGlucose +200%
Contains more FructoseFructose +155.6%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Black pepper Opinion
Calories 654kcal 251kcal Walnut
Protein 15.23g 10.39g Walnut
Fats 65.21g 3.26g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 38.65g Black pepper
Carbs 13.71g 63.95g Black pepper
Magnesium 158mg 171mg Black pepper
Calcium 98mg 443mg Black pepper
Potassium 441mg 1329mg Black pepper
Iron 2.91mg 9.71mg Black pepper
Sugar 2.61g 0.64g Black pepper
Fiber 6.7g 25.3g Black pepper
Copper 1.586mg 1.33mg Walnut
Zinc 3.09mg 1.19mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 158mg Walnut
Sodium 2mg 20mg Walnut
Vitamin A 20IU 547IU Black pepper
Vitamin A RAE 1µg 27µg Black pepper
Vitamin E 0.7mg 1.04mg Black pepper
Manganese 3.414mg 12.753mg Black pepper
Selenium 4.9µg 4.9µg
Vitamin B1 0.341mg 0.108mg Walnut
Vitamin B2 0.15mg 0.18mg Black pepper
Vitamin B3 1.125mg 1.143mg Black pepper
Vitamin B5 0.57mg 1.399mg Black pepper
Vitamin B6 0.537mg 0.291mg Walnut
Vitamin K 2.7µg 163.7µg Black pepper
Folate 98µg 17µg Walnut
Choline 39.2mg 11.3mg Walnut
Saturated Fat 6.126g 1.392g Black pepper
Monounsaturated Fat 8.933g 0.739g Walnut
Polyunsaturated fat 47.174g 0.998g Walnut
Tryptophan 0.17mg 0.058mg Walnut
Threonine 0.596mg 0.244mg Walnut
Isoleucine 0.625mg 0.366mg Walnut
Leucine 1.17mg 1.014mg Walnut
Lysine 0.424mg 0.244mg Walnut
Methionine 0.236mg 0.096mg Walnut
Phenylalanine 0.711mg 0.446mg Walnut
Valine 0.753mg 0.547mg Walnut
Histidine 0.391mg 0.159mg Walnut
Fructose 0.09g 0.23g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Black pepper
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
56%
Black pepper
Minerals Daily Need Coverage Score
152%
Walnut
297%
Black pepper

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 1.97g)
Which food is lower in Saturated Fat?
Black pepper
Black pepper is lower in Saturated Fat (difference - 4.734g)
Which food is cheaper?
Black pepper
Black pepper is cheaper (difference - $2.5)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
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. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.