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Walnut vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between Walnut and Broccoli

  • Walnut has more Copper, Manganese, Phosphorus, Magnesium, Vitamin B6, Iron, and Zinc, however, Broccoli is higher in Vitamin C, and Vitamin K.
  • Walnut covers your daily Copper needs 171% more than Broccoli.
  • Broccoli contains 157 times less Saturated Fat than Walnut. Walnut contains 6.126g of Saturated Fat, while Broccoli contains 0.039g.

Food varieties used in this article are Nuts, walnuts, english and Broccoli, raw.

Infographic

Walnut vs Broccoli 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
10
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +652.4%
Contains more CalciumCalcium +108.5%
Contains more PotassiumPotassium +39.6%
Contains more IronIron +298.6%
Contains more CopperCopper +3136.7%
Contains more ZincZinc +653.7%
Contains more PhosphorusPhosphorus +424.2%
Contains less SodiumSodium -93.9%
Contains more ManganeseManganese +1525.7%
Contains more SeleniumSelenium +96%

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 297% 37% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +380.3%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +76.1%
Contains more Vitamin B6Vitamin B6 +206.9%
Contains more FolateFolate +55.6%
Contains more CholineCholine +109.6%
Contains more Vitamin CVitamin C +6761.5%
Contains more Vitamin AVitamin A +3015%
Contains more Vitamin EVitamin E +11.4%
Contains more Vitamin KVitamin K +3663%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.573mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +440.1%
Contains more FatsFats +17524.3%
Contains more CarbsCarbs +106.5%
Contains more OtherOther +104.6%
Contains more WaterWater +2094.1%

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% 13% 43%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated Fat +81109.1%
Contains more Poly. FatPolyunsaturated fat +124042.1%
Contains less Sat. FatSaturated Fat -99.4%

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
6% 29% 40% 12% 12%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.49 g
Fructose: 0.68 g
Lactose: 0.21 g
Maltose: 0.21 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +2330%
Contains more GlucoseGlucose +512.5%
Contains more FructoseFructose +655.6%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~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 Broccoli
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Broccoli Opinion
Calories 654kcal 34kcal Walnut
Protein 15.23g 2.82g Walnut
Fats 65.21g 0.37g Walnut
Vitamin C 1.3mg 89.2mg Broccoli
Net carbs 7.01g 4.04g Walnut
Carbs 13.71g 6.64g Walnut
Magnesium 158mg 21mg Walnut
Calcium 98mg 47mg Walnut
Potassium 441mg 316mg Walnut
Iron 2.91mg 0.73mg Walnut
Sugar 2.61g 1.7g Broccoli
Fiber 6.7g 2.6g Walnut
Copper 1.586mg 0.049mg Walnut
Zinc 3.09mg 0.41mg Walnut
Starch 0.06g 0g Walnut
Phosphorus 346mg 66mg Walnut
Sodium 2mg 33mg Walnut
Vitamin A 20IU 623IU Broccoli
Vitamin A 1µg 31µg Broccoli
Vitamin E 0.7mg 0.78mg Broccoli
Manganese 3.414mg 0.21mg Walnut
Selenium 4.9µg 2.5µg Walnut
Vitamin B1 0.341mg 0.071mg Walnut
Vitamin B2 0.15mg 0.117mg Walnut
Vitamin B3 1.125mg 0.639mg Walnut
Vitamin B5 0.57mg 0.573mg Broccoli
Vitamin B6 0.537mg 0.175mg Walnut
Vitamin K 2.7µg 101.6µg Broccoli
Folate 98µg 63µg Walnut
Choline 39.2mg 18.7mg Walnut
Saturated Fat 6.126g 0.039g Broccoli
Monounsaturated Fat 8.933g 0.011g Walnut
Polyunsaturated fat 47.174g 0.038g Walnut
Tryptophan 0.17mg 0.033mg Walnut
Threonine 0.596mg 0.088mg Walnut
Isoleucine 0.625mg 0.079mg Walnut
Leucine 1.17mg 0.129mg Walnut
Lysine 0.424mg 0.135mg Walnut
Methionine 0.236mg 0.038mg Walnut
Phenylalanine 0.711mg 0.117mg Walnut
Valine 0.753mg 0.125mg Walnut
Histidine 0.391mg 0.059mg Walnut
Fructose 0.09g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Broccoli
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
61%
Broccoli
Minerals Daily Need Coverage Score
152%
Walnut
19%
Broccoli

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 31mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Broccoli
Broccoli is lower in Sugar (difference - 0.91g)
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 6.087g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $4.6)
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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.