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Walnut vs. Brown sugar — In-Depth Nutrition Comparison

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How are walnut and brown sugar different?

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, vitamin B1, zinc, iron, and fiber than brown sugar.
  • Daily need coverage for copper for walnut is 171% higher.
  • Walnut has a lower glycemic index (0) than brown sugar (71).

Nuts, walnuts, english and Sugars, brown are the varieties used in this article.

Infographic

Walnut vs Brown sugar infographic
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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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +1655.6%
Contains more CalciumCalcium +18.1%
Contains more PotassiumPotassium +231.6%
Contains more IronIron +309.9%
Contains more CopperCopper +3274.5%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +8550%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +5234.4%
Contains more SeleniumSelenium +308.3%

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
11
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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +922.7%
Contains more Vitamin B5Vitamin B5 +331.8%
Contains more Vitamin B6Vitamin B6 +1209.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +9700%
Contains more CholineCholine +1604.3%
~equal in Vitamin D ~0µg
~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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +12591.7%
Contains more FatsFats +∞%
Contains more WaterWater +203.7%
Contains more OtherOther +295.6%
Contains more CarbsCarbs +615.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
1
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
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +3791.4%
Contains more GlucoseGlucose +1587.5%
Contains more FructoseFructose +1133.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~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 Brown sugar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Brown sugar DV% diff.
Polyunsaturated fat 47.174g 0g 314%
Copper 1.586mg 0.047mg 171%
Manganese 3.414mg 0.064mg 146%
Fats 65.21g 0g 100%
Phosphorus 346mg 4mg 49%
Vitamin B6 0.537mg 0.041mg 38%
Magnesium 158mg 9mg 35%
Protein 15.23g 0.12g 30%
Vitamin B1 0.341mg 0mg 28%
Carbs 13.71g 98.09g 28%
Saturated fat 6.126g 0g 28%
Iron 2.91mg 0.71mg 28%
Zinc 3.09mg 0.03mg 28%
Fiber 6.7g 0g 27%
Folate 98µg 1µg 24%
Monounsaturated fat 8.933g 0g 22%
Calories 654kcal 380kcal 14%
Vitamin B2 0.15mg 0mg 12%
Potassium 441mg 133mg 9%
Vitamin B5 0.57mg 0.132mg 9%
Selenium 4.9µg 1.2µg 7%
Choline 39.2mg 2.3mg 7%
Vitamin B3 1.125mg 0.11mg 6%
Vitamin E 0.7mg 0mg 5%
Calcium 98mg 83mg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin C 1.3mg 0mg 1%
Fructose 0.09g 1.11g 1%
Sodium 2mg 28mg 1%
Net carbs 7.01g 98.09g N/A
Sugar 2.61g 97.02g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Brown sugar
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
2%
Brown sugar
Minerals Daily Need Coverage Score
152%
Walnut
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 94.41g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.