Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Chicken fingers — In-Depth Nutrition Comparison

Compare

What are the main differences between walnut and chicken fingers?

  • Walnut is richer in copper, manganese, magnesium, iron, fiber, zinc, and folate, yet chicken fingers are richer in vitamin B3 and selenium.
  • Walnut's daily need coverage for copper is 169% higher.
  • Walnut has 15 times more manganese than chicken fingers. Walnut has 3.414mg of manganese, while chicken fingers have 0.228mg.
  • Walnut contains less sodium.
  • Walnut has a lower glycemic index than chicken fingers.

We used Nuts, walnuts, english and Fast foods, chicken tenders types in this comparison.

Infographic

Walnut vs Chicken fingers 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
9
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 20% 5.1% 33% 27% 23% 19% 121% 100% 30% 95%
Contains more MagnesiumMagnesium +464.3%
Contains more CalciumCalcium +476.5%
Contains more PotassiumPotassium +18.2%
Contains more IronIron +298.6%
Contains more CopperCopper +2198.6%
Contains more ZincZinc +335.2%
Contains more PhosphorusPhosphorus +22.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +1397.4%
Contains more SeleniumSelenium +257.1%

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
4
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 3.7% 1% 63% 3% 28% 41% 154% 75% 98% 20% 20% 14% 24%
Contains more Vitamin CVitamin C +18.2%
Contains more Vitamin B1Vitamin B1 +210%
Contains more Vitamin B6Vitamin B6 +26.1%
Contains more FolateFolate +415.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +352.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +19.3%
Contains more Vitamin B3Vitamin B3 +630.4%
Contains more Vitamin B5Vitamin B5 +118.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +196.3%
Contains more CholineCholine +11.5%

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
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more FatsFats +367.5%
Contains more ProteinProtein +26.2%
Contains more CarbsCarbs +25.8%
Contains more WaterWater +1045.9%
Contains more OtherOther +65.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
19% 37% 44%
Saturated fat: Sat. Fat 2.493 g
Monounsaturated fat: Mono. Fat 4.83 g
Polyunsaturated fat: Poly. Fat 5.783 g
Contains more Mono. FatMonounsaturated fat +84.9%
Contains more Poly. FatPolyunsaturated fat +715.7%
Contains less Sat. FatSaturated fat -59.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
3
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
98% 2%
Starch: 17.03 g
Sucrose: 0.4 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +507.5%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +28283.3%
~equal in Lactose ~0g
~equal in Maltose ~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.
Walnut Chicken fingers
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Walnut Chicken fingers DV% diff.
Polyunsaturated fat 47.174g 5.783g 276%
Copper 1.586mg 0.069mg 169%
Manganese 3.414mg 0.228mg 139%
Fats 65.21g 13.95g 79%
Vitamin B3 1.125mg 8.217mg 44%
Sodium 2mg 769mg 33%
Magnesium 158mg 28mg 31%
Iron 2.91mg 0.73mg 27%
Selenium 4.9µg 17.5µg 23%
Zinc 3.09mg 0.71mg 22%
Fiber 6.7g 1.2g 22%
Folate 98µg 19µg 20%
Calories 654kcal 271kcal 19%
Vitamin B1 0.341mg 0.11mg 19%
Saturated fat 6.126g 2.493g 17%
Cholesterol 0mg 48mg 16%
Vitamin E 0.7mg 3.17mg 16%
Vitamin B5 0.57mg 1.244mg 13%
Monounsaturated fat 8.933g 4.83g 10%
Phosphorus 346mg 282mg 9%
Vitamin B6 0.537mg 0.426mg 9%
Calcium 98mg 17mg 8%
Protein 15.23g 19.22g 8%
Starch 0.06g 17.03g 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin K 2.7µg 8µg 4%
Potassium 441mg 373mg 2%
Vitamin B2 0.15mg 0.179mg 2%
Choline 39.2mg 43.7mg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Carbs 13.71g 17.25g 1%
Vitamin C 1.3mg 1.1mg 0%
Net carbs 7.01g 16.05g N/A
Sugar 2.61g 0.4g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.052g N/A
Tryptophan 0.17mg 0.222mg 0%
Threonine 0.596mg 0.803mg 0%
Isoleucine 0.625mg 0.845mg 0%
Leucine 1.17mg 1.553mg 0%
Lysine 0.424mg 1.616mg 0%
Methionine 0.236mg 0.518mg 0%
Phenylalanine 0.711mg 1.437mg 0%
Valine 0.753mg 0.908mg 0%
Histidine 0.391mg 0.655mg 0%
Fructose 0.09g 0g 0%
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.211g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 5.439g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chicken fingers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Chicken fingers
Minerals Daily Need Coverage Score
152%
Walnut
47%
Chicken fingers

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 48mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 767mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 46)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Chicken fingers
Chicken fingers is lower in Sugar (difference - 2.21g)
Which food is lower in Saturated fat?
Chicken fingers
Chicken fingers is lower in Saturated fat (difference - 3.633g)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $5)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins

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. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.