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Walnut vs. Bologna sausage — In-Depth Nutrition Comparison

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A recap on differences between walnut and bologna sausage

  • Walnut has more copper, manganese, magnesium, phosphorus, fiber, iron, folate, and vitamin B6; however, bologna sausage is higher in vitamin B12.
  • Walnut covers your daily copper needs 167% more than bologna sausage.
  • Walnut has less sodium.

Food varieties used in this article are Nuts, walnuts, english and Bologna, pork.

Infographic

Walnut vs Bologna sausage 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
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 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +1028.6%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +56.9%
Contains more IronIron +277.9%
Contains more CopperCopper +1882.5%
Contains more ZincZinc +52.2%
Contains more PhosphorusPhosphorus +148.9%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9383.3%
Contains more SeleniumSelenium +159.2%

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% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B6Vitamin B6 +98.9%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +1860%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +53.4%
Contains more Vitamin B3Vitamin B3 +246.7%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +38.8%
~equal in Vitamin B2 ~0.157mg

All nutrients comparison - raw data values

Nutrient Walnut Bologna sausage DV% diff.
Polyunsaturated fat 47.174g 2.107g 300%
Copper 1.586mg 0.08mg 167%
Manganese 3.414mg 0.036mg 147%
Fats 65.21g 19.87g 70%
Vitamin B12 0µg 0.93µg 39%
Sodium 2mg 907mg 39%
Magnesium 158mg 14mg 34%
Phosphorus 346mg 139mg 30%
Iron 2.91mg 0.77mg 27%
Fiber 6.7g 0g 27%
Folate 98µg 5µg 23%
Vitamin B6 0.537mg 0.27mg 21%
Calories 654kcal 247kcal 20%
Cholesterol 0mg 59mg 20%
Vitamin B3 1.125mg 3.9mg 17%
Vitamin B1 0.341mg 0.523mg 15%
Selenium 4.9µg 12.7µg 14%
Zinc 3.09mg 2.03mg 10%
Calcium 98mg 11mg 9%
Vitamin D 0µg 1.4µg 7%
Vitamin D 0IU 56IU 7%
Potassium 441mg 281mg 5%
Carbs 13.71g 0.73g 4%
Saturated fat 6.126g 6.839g 3%
Choline 39.2mg 54.4mg 3%
Vitamin E 0.7mg 0.26mg 3%
Vitamin B5 0.57mg 0.72mg 3%
Vitamin K 2.7µg 0.3µg 2%
Monounsaturated fat 8.933g 9.732g 2%
Vitamin B2 0.15mg 0.157mg 1%
Vitamin C 1.3mg 0mg 1%
Protein 15.23g 15.3g 0%
Net carbs 7.01g 0.73g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.149mg 0%
Threonine 0.596mg 0.641mg 0%
Isoleucine 0.625mg 0.663mg 0%
Leucine 1.17mg 1.168mg 0%
Lysine 0.424mg 1.204mg 0%
Methionine 0.236mg 0.412mg 0%
Phenylalanine 0.711mg 0.585mg 0%
Valine 0.753mg 0.737mg 0%
Histidine 0.391mg 0.482mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more FatsFats +228.2%
Contains more CarbsCarbs +1778.1%
Contains more WaterWater +1388.9%
Contains more OtherOther +96.6%
~equal in Protein ~15.3g

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
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -10.4%
Contains more Poly. FatPolyunsaturated fat +2138.9%
~equal in Monounsaturated fat ~9.732g

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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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.