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Walnut vs. Breadfruit — In-Depth Nutrition Comparison

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The main differences between walnut and breadfruit

  • Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and folate, yet breadfruit is richer in vitamin C.
  • Daily need coverage for copper for walnut is 167% higher.
  • Walnut contains 128 times more saturated fat than breadfruit. Walnut contains 6.126g of saturated fat, while breadfruit contains 0.048g.
  • Walnut has a lower glycemic index than breadfruit.

Food types used in this article are Nuts, walnuts, english and Breadfruit, raw.

Infographic

Walnut vs Breadfruit 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
8
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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +532%
Contains more CalciumCalcium +476.5%
Contains more IronIron +438.9%
Contains more CopperCopper +1788.1%
Contains more ZincZinc +2475%
Contains more PhosphorusPhosphorus +1053.3%
Contains more ManganeseManganese +5590%
Contains more SeleniumSelenium +716.7%
Contains more PotassiumPotassium +11.1%
~equal in Sodium ~2mg

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
10
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +600%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +437%
Contains more Vitamin KVitamin K +440%
Contains more FolateFolate +600%
Contains more CholineCholine +300%
Contains more Vitamin CVitamin C +2130.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Breadfruit DV% diff.
Polyunsaturated fat 47.174g 0.066g 314%
Copper 1.586mg 0.084mg 167%
Manganese 3.414mg 0.06mg 146%
Fats 65.21g 0.23g 100%
Phosphorus 346mg 30mg 45%
Vitamin B6 0.537mg 0.1mg 34%
Magnesium 158mg 25mg 32%
Vitamin C 1.3mg 29mg 31%
Iron 2.91mg 0.54mg 30%
Calories 654kcal 103kcal 28%
Saturated fat 6.126g 0.048g 28%
Protein 15.23g 1.07g 28%
Zinc 3.09mg 0.12mg 27%
Monounsaturated fat 8.933g 0.034g 22%
Folate 98µg 14µg 21%
Vitamin B1 0.341mg 0.11mg 19%
Vitamin B2 0.15mg 0.03mg 9%
Calcium 98mg 17mg 8%
Selenium 4.9µg 0.6µg 8%
Fiber 6.7g 4.9g 7%
Choline 39.2mg 9.8mg 5%
Carbs 13.71g 27.12g 4%
Vitamin E 0.7mg 0.1mg 4%
Vitamin B5 0.57mg 0.457mg 2%
Vitamin K 2.7µg 0.5µg 2%
Vitamin B3 1.125mg 0.9mg 1%
Potassium 441mg 490mg 1%
Net carbs 7.01g 22.22g N/A
Sugar 2.61g 11g N/A
Starch 0.06g 0%
Sodium 2mg 2mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0.052mg 0%
Isoleucine 0.625mg 0.064mg 0%
Leucine 1.17mg 0.065mg 0%
Lysine 0.424mg 0.037mg 0%
Methionine 0.236mg 0.01mg 0%
Phenylalanine 0.711mg 0.026mg 0%
Valine 0.753mg 0.047mg 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
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +1323.4%
Contains more FatsFats +28252.2%
Contains more OtherOther +91.4%
Contains more CarbsCarbs +97.8%
Contains more WaterWater +1635.9%

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
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains more Mono. FatMonounsaturated fat +26173.5%
Contains more Poly. FatPolyunsaturated fat +71375.8%
Contains less Sat. FatSaturated fat -99.2%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.