Walnut vs. Cereal — In-Depth Nutrition Comparison
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Summary of differences between Walnut and Cereal
- Walnut has more Copper, and Manganese, however, Cereal is higher in Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, Vitamin C, and Zinc.
- Cereal covers your daily need of Vitamin B1 496% more than Walnut.
- Walnut has 12 times more Copper than Cereal. While Walnut has 1.586mg of Copper, Cereal has only 0.137mg.
These are the specific foods used in this comparison Nuts, walnuts, english and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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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.
Contains
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Calcium
+880%
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Magnesium
+731.6%
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Phosphorus
+349.4%
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Potassium
+320%
Contains
less
Sodium
-99.7%
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Copper
+1057.7%
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Manganese
+332.2%
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Iron
+1070.4%
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Zinc
+146%
Contains
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Selenium
+28.6%
Contains
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Calcium
+880%
Contains
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Magnesium
+731.6%
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Phosphorus
+349.4%
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Potassium
+320%
Contains
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Sodium
-99.7%
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Copper
+1057.7%
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Manganese
+332.2%
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Iron
+1070.4%
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Zinc
+146%
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Selenium
+28.6%
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.
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Contains
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Vitamin E
+775%
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Vitamin B5
+152.2%
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Vitamin K
+∞%
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Vitamin A
+13860%
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Vitamin C
+2861.5%
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Vitamin B1
+1744%
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Vitamin B2
+2480%
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Vitamin B3
+2532.9%
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Vitamin B6
+1014.7%
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Vitamin E
+775%
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Vitamin B5
+152.2%
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Vitamin K
+∞%
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Vitamin A
+13860%
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Vitamin C
+2861.5%
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Vitamin B1
+1744%
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Vitamin B2
+2480%
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Vitamin B3
+2532.9%
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Vitamin B6
+1014.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+151.3%
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Fats
+5938%
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Carbs
+533.5%
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Other
+25.3%
Equal in Water - 3.78
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Protein
+151.3%
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Fats
+5938%
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Carbs
+533.5%
Contains
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Other
+25.3%
Equal in Water - 3.78
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+4278.9%
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Polyunsaturated fat
+13226%
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Saturated Fat
-95.8%
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Monounsaturated Fat
+4278.9%
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Polyunsaturated fat
+13226%
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Saturated Fat
-95.8%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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Starch
+∞%
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Sucrose
+300.8%
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Glucose
+237.5%
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Fructose
+188.9%
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Maltose
+∞%
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Starch
+∞%
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Sucrose
+300.8%
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Glucose
+237.5%
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Fructose
+188.9%
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Maltose
+∞%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.01g | 85.45g |
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| Protein | 15.23g | 6.06g |
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| Fats | 65.21g | 1.08g |
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| Carbs | 13.71g | 86.85g |
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| Calories | 654kcal | 378kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g | 0.26g |
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| Sugar | 2.61g | 10.35g |
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| Fiber | 6.7g | 1.4g |
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| Calcium | 98mg | 10mg |
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| Iron | 2.91mg | 34.06mg |
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| Magnesium | 158mg | 19mg |
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| Phosphorus | 346mg | 77mg |
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| Potassium | 441mg | 105mg |
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| Sodium | 2mg | 795mg |
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| Zinc | 3.09mg | 7.6mg |
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| Copper | 1.586mg | 0.137mg |
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| Manganese | 3.414mg | 0.79mg |
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| Selenium | 4.9µg | 6.3µg |
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| Vitamin A | 20IU | 2792IU |
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| Vitamin A RAE | 1µg | 814µg |
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| Vitamin E | 0.7mg | 0.08mg |
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| Vitamin C | 1.3mg | 38.5mg |
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| Vitamin B1 | 0.341mg | 6.288mg |
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| Vitamin B2 | 0.15mg | 3.87mg |
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| Vitamin B3 | 1.125mg | 29.62mg |
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| Vitamin B5 | 0.57mg | 0.226mg |
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| Vitamin B6 | 0.537mg | 5.986mg |
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| Folate | 98µg |
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| Vitamin K | 2.7µg | 0µg |
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| Tryptophan | 0.17mg | 0.066mg |
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| Threonine | 0.596mg | 0.241mg |
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| Isoleucine | 0.625mg | 0.26mg |
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| Leucine | 1.17mg | 0.767mg |
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| Lysine | 0.424mg | 0.113mg |
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| Methionine | 0.236mg | 0.13mg |
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| Phenylalanine | 0.711mg | 0.365mg |
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| Valine | 0.753mg | 0.344mg |
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| Histidine | 0.391mg | 0.162mg |
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| Saturated Fat | 6.126g | 0.26g |
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| Monounsaturated Fat | 8.933g | 0.204g |
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| Polyunsaturated fat | 47.174g | 0.354g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
33%
393%
Minerals Daily Need Coverage Score
152%
183%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 7.74g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 69)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 5.866g)
Which food is cheaper?
Cereal is cheaper (difference - $5)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.