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  6. Walnut vs. Chinese broccoli

Walnut vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between walnut and chinese broccoli

  • Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, and iron, yet chinese broccoli is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for copper for walnut is 169% higher.
  • Walnut contains 56 times more saturated fat than chinese broccoli. Walnut contains 6.126g of saturated fat, while chinese broccoli contains 0.11g.
  • Walnut has a lower glycemic index than chinese broccoli.

Food types used in this article are Nuts, walnuts, english and Broccoli, chinese, cooked.

Infographic

Walnut vs Chinese broccoli 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
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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +777.8%
Contains more PotassiumPotassium +69%
Contains more IronIron +419.6%
Contains more CopperCopper +2500%
Contains more ZincZinc +692.3%
Contains more PhosphorusPhosphorus +743.9%
Contains less SodiumSodium -71.4%
Contains more ManganeseManganese +1193.2%
Contains more SeleniumSelenium +276.9%
~equal in Calcium ~100mg

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
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +45.8%
Contains more Vitamin B1Vitamin B1 +258.9%
Contains more Vitamin B3Vitamin B3 +157.4%
Contains more Vitamin B5Vitamin B5 +258.5%
Contains more Vitamin B6Vitamin B6 +667.1%
Contains more CholineCholine +54.9%
Contains more Vitamin CVitamin C +2069.2%
Contains more Vitamin AVitamin A +8100%
Contains more Vitamin KVitamin K +3040.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.146mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~99µg

All nutrients comparison - raw data values

Nutrient Walnut Chinese broccoli DV% diff.
Polyunsaturated fat 47.174g 0.33g 312%
Copper 1.586mg 0.061mg 169%
Manganese 3.414mg 0.264mg 137%
Fats 65.21g 0.72g 99%
Vitamin K 2.7µg 84.8µg 68%
Phosphorus 346mg 41mg 44%
Vitamin B6 0.537mg 0.07mg 36%
Magnesium 158mg 18mg 33%
Calories 654kcal 22kcal 32%
Vitamin C 1.3mg 28.2mg 30%
Iron 2.91mg 0.56mg 29%
Protein 15.23g 1.14g 28%
Saturated fat 6.126g 0.11g 27%
Zinc 3.09mg 0.39mg 25%
Monounsaturated fat 8.933g 0.05g 22%
Vitamin B1 0.341mg 0.095mg 21%
Fiber 6.7g 2.5g 17%
Vitamin A 1µg 82µg 9%
Vitamin B5 0.57mg 0.159mg 8%
Selenium 4.9µg 1.3µg 7%
Potassium 441mg 261mg 5%
Vitamin B3 1.125mg 0.437mg 4%
Carbs 13.71g 3.81g 3%
Choline 39.2mg 25.3mg 3%
Vitamin E 0.7mg 0.48mg 1%
Net carbs 7.01g 1.31g N/A
Calcium 98mg 100mg 0%
Sugar 2.61g 0.84g N/A
Starch 0.06g 0%
Sodium 2mg 7mg 0%
Vitamin B2 0.15mg 0.146mg 0%
Folate 98µg 99µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +1236%
Contains more FatsFats +8956.9%
Contains more CarbsCarbs +259.8%
Contains more OtherOther +125.3%
Contains more WaterWater +2198.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +17766%
Contains more Poly. FatPolyunsaturated fat +14195.2%
Contains less Sat. FatSaturated fat -98.2%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.