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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.

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Walnut vs Chestnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Walnut
7
:
Contains more Iron +68.2%
Contains more Calcium +113%
Contains more Magnesium +192.6%
Contains more Copper +236%
Contains more Zinc +1136%
Contains more Phosphorus +249.5%
Contains less Sodium -92.6%
Contains more Potassium +62.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 65% 14% 64% 39% 158% 7% 43% 4%
Contains more Iron +68.2%
Contains more Calcium +113%
Contains more Magnesium +192.6%
Contains more Copper +236%
Contains more Zinc +1136%
Contains more Phosphorus +249.5%
Contains less Sodium -92.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 89% 2% 0% 0% 37% 24% 14% 19% 54% 0% 0% 29%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
91%
Walnut
12%
Chestnut
Carbohydrates
14%
Walnut
28%
Chestnut
Fats
301%
Walnut
6%
Chestnut

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Chestnut
Chestnut contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Walnut Chestnut Opinion
Calories 654 131 Walnut
Protein 15.23 2 Walnut
Fats 65.21 1.38 Walnut
Vitamin C 1.3 26.7 Chestnut
Carbs 13.71 27.76 Chestnut
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 1.73 Walnut
Calcium 98 46 Walnut
Potassium 441 715 Chestnut
Magnesium 158 54 Walnut
Sugars 2.61 Chestnut
Fiber 6.7 Walnut
Copper 1.586 0.472 Walnut
Zinc 3.09 0.25 Walnut
Starch 0.06 Walnut
Phosphorus 346 99 Walnut
Sodium 2 27 Walnut
Vitamin A 20 17 Walnut
Vitamin E 0.7 Walnut
Vitamin D 0 0
Vitamin B1 0.341 0.148 Walnut
Vitamin B2 0.15 0.104 Walnut
Vitamin B3 1.125 0.731 Walnut
Vitamin B5 0.57 0.316 Walnut
Vitamin B6 0.537 0.233 Walnut
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folate 98 38 Walnut
Trans Fat
Saturated Fat 6.126 0.26 Chestnut
Monounsaturated Fat 8.933 0.476 Walnut
Polyunsaturated fat 47.174 0.545 Walnut
Tryptophan 0.17 0.022 Walnut
Threonine 0.596 0.071 Walnut
Isoleucine 0.625 0.079 Walnut
Leucine 1.17 0.118 Walnut
Lysine 0.424 0.118 Walnut
Methionine 0.236 0.047 Walnut
Phenylalanine 0.711 0.084 Walnut
Valine 0.753 0.112 Walnut
Histidine 0.391 0.055 Walnut
Fructose 0.09 Walnut

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 of 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.