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Walnut vs. Cheeseburger — In-Depth Nutrition Comparison

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The main differences between walnut and cheeseburgers

  • Walnut is richer in copper, manganese, magnesium, phosphorus, vitamin B6, and fiber, yet cheeseburgers are richer in vitamin B12, selenium, and vitamin B3.
  • Daily need coverage for copper for walnut is 164% higher.
  • Walnut contains 11 times more manganese than cheeseburgers. Walnut contains 3.414mg of manganese, while cheeseburgers contain 0.316mg.
  • Walnut contains less sodium.
  • Walnut has a lower glycemic index than cheeseburgers.

Food types used in this article are Nuts, walnuts, english and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Walnut vs Cheeseburger 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
7
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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +507.7%
Contains more PotassiumPotassium +125%
Contains more CopperCopper +1328.8%
Contains more ZincZinc +24.1%
Contains more PhosphorusPhosphorus +114.9%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +980.4%
Contains more CalciumCalcium +21.4%
Contains more SeleniumSelenium +300%
~equal in Iron ~2.71mg

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% 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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +34.6%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more Vitamin B6Vitamin B6 +135.5%
Contains more FolateFolate +40%
Contains more CholineCholine +35.6%
Contains more Vitamin AVitamin A +4900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +142%
Contains more Vitamin B3Vitamin B3 +363.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +55.6%
~equal in Vitamin B5 ~0.545mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more FatsFats +343%
Contains more CarbsCarbs +104.4%
Contains more WaterWater +849.1%
Contains more OtherOther +18.5%
~equal in Protein ~16.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains more Mono. FatMonounsaturated fat +65%
Contains more Poly. FatPolyunsaturated fat +2745.2%
~equal in Saturated fat ~6.473g

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
80% 7% 8% 3% 2%
Starch: 19.87 g
Sucrose: 0 g
Glucose: 1.76 g
Fructose: 1.94 g
Lactose: 0.72 g
Maltose: 0.46 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +33016.7%
Contains more GlucoseGlucose +2100%
Contains more FructoseFructose +2055.6%
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 Cheeseburger
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Cheeseburger DV% diff.
Polyunsaturated fat 47.174g 1.658g 303%
Copper 1.586mg 0.111mg 164%
Manganese 3.414mg 0.316mg 135%
Fats 65.21g 14.72g 78%
Vitamin B12 0µg 0.76µg 32%
Magnesium 158mg 26mg 31%
Selenium 4.9µg 19.6µg 27%
Vitamin B3 1.125mg 5.217mg 26%
Phosphorus 346mg 161mg 26%
Vitamin B6 0.537mg 0.228mg 24%
Sodium 2mg 515mg 22%
Fiber 6.7g 2g 19%
Calories 654kcal 308kcal 17%
Vitamin B2 0.15mg 0.363mg 16%
Cholesterol 0mg 43mg 14%
Monounsaturated fat 8.933g 5.413g 9%
Starch 0.06g 19.87g 8%
Potassium 441mg 196mg 7%
Folate 98µg 70µg 7%
Zinc 3.09mg 2.49mg 5%
Vitamin A 1µg 50µg 5%
Carbs 13.71g 28.03g 5%
Vitamin B1 0.341mg 0.293mg 4%
Iron 2.91mg 2.71mg 3%
Protein 15.23g 16.51g 3%
Calcium 98mg 119mg 2%
Fructose 0.09g 1.94g 2%
Choline 39.2mg 28.9mg 2%
Saturated fat 6.126g 6.473g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.7mg 0.52mg 1%
Vitamin C 1.3mg 0mg 1%
Vitamin K 2.7µg 4.2µg 1%
Net carbs 7.01g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.61g 4.88g N/A
Vitamin B5 0.57mg 0.545mg 0%
Trans fat 0.57g N/A
Tryptophan 0.17mg 0.155mg 0%
Threonine 0.596mg 0.571mg 0%
Isoleucine 0.625mg 0.755mg 0%
Leucine 1.17mg 1.316mg 0%
Lysine 0.424mg 0.784mg 0%
Methionine 0.236mg 0.377mg 0%
Phenylalanine 0.711mg 0.755mg 0%
Valine 0.753mg 0.881mg 0%
Histidine 0.391mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0g 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cheeseburger
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
42%
Cheeseburger
Minerals Daily Need Coverage Score
152%
Walnut
56%
Cheeseburger

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.27g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 513mg)
Which food is lower in Saturated fat?
Walnut
Walnut is lower in Saturated fat (difference - 0.347g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $5)
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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.