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, vitamin C, and zinc.
- Cereal covers your daily need for 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.
- The glycemic index of cereal is higher.
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 more MagnesiumMagnesium | +731.6% |
| Contains more CalciumCalcium | +880% |
| Contains more PotassiumPotassium | +320% |
| Contains more CopperCopper | +1057.7% |
| Contains more PhosphorusPhosphorus | +349.4% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +332.2% |
| Contains more IronIron | +1070.4% |
| Contains more ZincZinc | +146% |
| Contains more SeleniumSelenium | +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.
| Contains more Vitamin EVitamin E | +775% |
| Contains more Vitamin B5Vitamin B5 | +152.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +2861.5% |
| Contains more Vitamin AVitamin A | +81300% |
| Contains more Vitamin B1Vitamin B1 | +1744% |
| Contains more Vitamin B2Vitamin B2 | +2480% |
| Contains more Vitamin B3Vitamin B3 | +2532.9% |
| Contains more Vitamin B6Vitamin B6 | +1014.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +151.3% |
| Contains more FatsFats | +5938% |
| Contains more CarbsCarbs | +533.5% |
| Contains more OtherOther | +25.3% |
~equal in
Water
~3.78g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4278.9% |
| Contains more Poly. FatPolyunsaturated fat | +13226% |
| Contains less Sat. FatSaturated fat | -95.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +300.8% |
| Contains more GlucoseGlucose | +237.5% |
| Contains more FructoseFructose | +188.9% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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.
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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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DV% diff. |
| Vitamin B1 | 0.341mg | 6.288mg | 496% |
| Vitamin B6 | 0.537mg | 5.986mg | 419% |
| Iron | 2.91mg | 34.06mg | 389% |
| Polyunsaturated fat | 47.174g | 0.354g | 312% |
| Vitamin B2 | 0.15mg | 3.87mg | 286% |
| Vitamin B3 | 1.125mg | 29.62mg | 178% |
| Copper | 1.586mg | 0.137mg | 161% |
| Manganese | 3.414mg | 0.79mg | 114% |
| Fats | 65.21g | 1.08g | 99% |
| Vitamin A | 1µg | 814µg | 90% |
| Vitamin C | 1.3mg | 38.5mg | 41% |
| Zinc | 3.09mg | 7.6mg | 41% |
| Phosphorus | 346mg | 77mg | 38% |
| Sodium | 2mg | 795mg | 34% |
| Magnesium | 158mg | 19mg | 33% |
| Saturated fat | 6.126g | 0.26g | 27% |
| Folate | 98µg | 25% | |
| Carbs | 13.71g | 86.85g | 24% |
| Monounsaturated fat | 8.933g | 0.204g | 22% |
| Fiber | 6.7g | 1.4g | 21% |
| Protein | 15.23g | 6.06g | 18% |
| Calories | 654kcal | 378kcal | 14% |
| Potassium | 441mg | 105mg | 10% |
| Calcium | 98mg | 10mg | 9% |
| Choline | 39.2mg | 7% | |
| Vitamin B5 | 0.57mg | 0.226mg | 7% |
| Vitamin E | 0.7mg | 0.08mg | 4% |
| Selenium | 4.9µg | 6.3µg | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Net carbs | 7.01g | 85.45g | N/A |
| Sugar | 2.61g | 10.35g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.066mg | 0% |
| Threonine | 0.596mg | 0.241mg | 0% |
| Isoleucine | 0.625mg | 0.26mg | 0% |
| Leucine | 1.17mg | 0.767mg | 0% |
| Lysine | 0.424mg | 0.113mg | 0% |
| Methionine | 0.236mg | 0.13mg | 0% |
| Phenylalanine | 0.711mg | 0.365mg | 0% |
| Valine | 0.753mg | 0.344mg | 0% |
| Histidine | 0.391mg | 0.162mg | 0% |
| Fructose | 0.09g | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
32%
371%
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.