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Walnut vs Chestnut - In-Depth Nutrition Comparison

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What are the main differences between Walnut and Chestnut?

  • Walnut is richer in Copper, Manganese, Phosphorus, Zinc, Magnesium, Vitamin B6, Vitamin B1, and Folate, yet Chestnut is richer in Vitamin C.
  • Walnut's daily need coverage for Copper is 124% higher.
  • Walnut has 24 times more Saturated Fat than Chestnut. Walnut has 6.126g of Saturated Fat, while Chestnut has 0.26g.

We used Nuts, walnuts, english and Nuts, chestnuts, european, boiled and steamed types in this comparison.

Infographic

Walnut vs Chestnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +113%
Contains more Iron +68.2%
Contains more Magnesium +192.6%
Contains more Phosphorus +249.5%
Contains less Sodium -92.6%
Contains more Zinc +1136%
Contains more Copper +236%
Contains more Potassium +62.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 14% 65% 39% 43% 64% 4% 7% 158%
Contains more Calcium +113%
Contains more Iron +68.2%
Contains more Magnesium +192.6%
Contains more Phosphorus +249.5%
Contains less Sodium -92.6%
Contains more Zinc +1136%
Contains more Copper +236%
Contains more Potassium +62.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
9
:
Contains more Vitamin A +17.6%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +130.5%
Contains more Folate +157.9%
Contains more Vitamin C +1953.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin A +17.6%
Contains more Vitamin B1 +130.4%
Contains more Vitamin B2 +44.2%
Contains more Vitamin B3 +53.9%
Contains more Vitamin B5 +80.4%
Contains more Vitamin B6 +130.5%
Contains more Folate +157.9%
Contains more Vitamin C +1953.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Chestnut
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Walnut Chestnut Opinion
Net carbs 7.01g 27.76g Chestnut
Protein 15.23g 2g Walnut
Fats 65.21g 1.38g Walnut
Carbs 13.71g 27.76g Chestnut
Calories 654kcal 131kcal Walnut
Starch 0.06g g Walnut
Fructose 0.09g g Walnut
Sugar 2.61g g Chestnut
Fiber 6.7g g Walnut
Calcium 98mg 46mg Walnut
Iron 2.91mg 1.73mg Walnut
Magnesium 158mg 54mg Walnut
Phosphorus 346mg 99mg Walnut
Potassium 441mg 715mg Chestnut
Sodium 2mg 27mg Walnut
Zinc 3.09mg 0.25mg Walnut
Copper 1.586mg 0.472mg Walnut
Vitamin A 20IU 17IU Walnut
Vitamin E 0.7mg mg Walnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.3mg 26.7mg Chestnut
Vitamin B1 0.341mg 0.148mg Walnut
Vitamin B2 0.15mg 0.104mg Walnut
Vitamin B3 1.125mg 0.731mg Walnut
Vitamin B5 0.57mg 0.316mg Walnut
Vitamin B6 0.537mg 0.233mg Walnut
Folate 98µg 38µg Walnut
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Walnut
Tryptophan 0.17mg 0.022mg Walnut
Threonine 0.596mg 0.071mg Walnut
Isoleucine 0.625mg 0.079mg Walnut
Leucine 1.17mg 0.118mg Walnut
Lysine 0.424mg 0.118mg Walnut
Methionine 0.236mg 0.047mg Walnut
Phenylalanine 0.711mg 0.084mg Walnut
Valine 0.753mg 0.112mg Walnut
Histidine 0.391mg 0.055mg Walnut
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.126g 0.26g Chestnut
Monounsaturated Fat 8.933g 0.476g Walnut
Polyunsaturated fat 47.174g 0.545g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chestnut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Walnut
22
Chestnut
Mineral Summary Score
131
Walnut
49
Chestnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
91%
Walnut
12%
Chestnut
Carbohydrates
14%
Walnut
28%
Chestnut
Fats
301%
Walnut
6%
Chestnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
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 Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 5.866g)
Which food is cheaper?
Chestnut
Chestnut is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.