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Walnut vs. Chicken meat — In-Depth Nutrition Comparison

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The main differences between walnut and chicken meat

  • Walnut is richer in copper, manganese, magnesium, fiber, phosphorus, folate, and vitamin B1, yet chicken meat is richer in vitamin B3 and selenium.
  • Daily need coverage for copper for walnut is 169% higher.

Food types used in this article are Nuts, walnuts, english and Chicken, broilers or fryers, meat and skin, cooked, roasted.

Infographic

Walnut vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +587%
Contains more CalciumCalcium +553.3%
Contains more PotassiumPotassium +97.8%
Contains more IronIron +131%
Contains more CopperCopper +2303%
Contains more ZincZinc +59.3%
Contains more PhosphorusPhosphorus +90.1%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +16970%
Contains more SeleniumSelenium +387.8%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +159.3%
Contains more Vitamin B1Vitamin B1 +441.3%
Contains more Vitamin B6Vitamin B6 +34.3%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +1860%
Contains more Vitamin AVitamin A +4700%
Contains more Vitamin B2Vitamin B2 +12%
Contains more Vitamin B3Vitamin B3 +654.4%
Contains more Vitamin B5Vitamin B5 +80.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +68.1%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +379.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-608.6%
Contains more ProteinProtein +79.3%
Contains more WaterWater +1360.7%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains more Mono. FatMonounsaturated fat +67.3%
Contains more Poly. FatPolyunsaturated fat +1488.4%
Contains less Sat. FatSaturated fat -38.1%

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 meat
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Chicken meat DV% diff.
Polyunsaturated fat 47.174g 2.97g 295%
Copper 1.586mg 0.066mg 169%
Manganese 3.414mg 0.02mg 148%
Fats 65.21g 13.6g 79%
Vitamin B3 1.125mg 8.487mg 46%
Selenium 4.9µg 23.9µg 35%
Magnesium 158mg 23mg 32%
Cholesterol 0mg 88mg 29%
Fiber 6.7g 0g 27%
Protein 15.23g 27.3g 24%
Vitamin B1 0.341mg 0.063mg 23%
Phosphorus 346mg 182mg 23%
Folate 98µg 5µg 23%
Calories 654kcal 239kcal 21%
Iron 2.91mg 1.26mg 21%
Vitamin B12 0µg 0.3µg 13%
Saturated fat 6.126g 3.79g 11%
Vitamin B6 0.537mg 0.4mg 11%
Zinc 3.09mg 1.94mg 10%
Monounsaturated fat 8.933g 5.34g 9%
Vitamin B5 0.57mg 1.03mg 9%
Calcium 98mg 15mg 8%
Potassium 441mg 223mg 6%
Choline 39.2mg 65.9mg 5%
Vitamin A 1µg 48µg 5%
Carbs 13.71g 0g 5%
Sodium 2mg 82mg 3%
Vitamin E 0.7mg 0.27mg 3%
Vitamin B2 0.15mg 0.168mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Vitamin K 2.7µg 2.4µg 0%
Tryptophan 0.17mg 0.305mg 0%
Threonine 0.596mg 1.128mg 0%
Isoleucine 0.625mg 1.362mg 0%
Leucine 1.17mg 1.986mg 0%
Lysine 0.424mg 2.223mg 0%
Methionine 0.236mg 0.726mg 0%
Phenylalanine 0.711mg 1.061mg 0%
Valine 0.753mg 1.325mg 0%
Histidine 0.391mg 0.802mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Which food is preferable for your diet?

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

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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
36%
Chicken meat
Minerals Daily Need Coverage Score
152%
Walnut
38%
Chicken meat

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 80mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Chicken meat
Chicken meat is lower in Saturated fat (difference - 2.336g)
Which food is cheaper?
Chicken meat
Chicken meat is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.