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Walnut vs. Chinese cuisine — In-Depth Nutrition Comparison

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How are walnut and chinese cuisine different?

  • Walnut is richer in copper, manganese, phosphorus, magnesium, vitamin B6, vitamin B1, and iron, while chinese cuisine is higher in vitamin K and vitamin A.
  • Walnut covers your daily need for copper, 171% more than chinese cuisine.
  • Walnut contains 23 times more manganese than chinese cuisine. Walnut contains 3.414mg of manganese, while chinese cuisine contains 0.147mg.
  • Chinese cuisine is lower in saturated fat.
  • Chinese cuisine has a higher glycemic index (60) than walnut (0).

Nuts, walnuts, english and Restaurant, Chinese, beef and vegetables types were used in this article.

Infographic

Walnut vs Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +953.3%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +116.2%
Contains more IronIron +162.2%
Contains more CopperCopper +3136.7%
Contains more ZincZinc +106%
Contains more PhosphorusPhosphorus +355.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +2222.4%
Contains more SeleniumSelenium +36.7%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin B1Vitamin B1 +933.3%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B5Vitamin B5 +28.7%
Contains more Vitamin B6Vitamin B6 +233.5%
Contains more FolateFolate +117.8%
Contains more CholineCholine +13.6%
Contains more Vitamin CVitamin C +792.3%
Contains more Vitamin AVitamin A +6200%
Contains more Vitamin EVitamin E +17.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more ProteinProtein +115.1%
Contains more FatsFats +1130.4%
Contains more CarbsCarbs +88.1%
Contains more OtherOther +17.9%
Contains more WaterWater +1836.6%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains more Mono. FatMonounsaturated fat +634%
Contains more Poly. FatPolyunsaturated fat +2114.7%
Contains less Sat. FatSaturated fat -84%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
1
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
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +107.7%
Contains more StarchStarch +2933.3%
Contains more GlucoseGlucose +762.5%
Contains more FructoseFructose +511.1%
~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 Chinese cuisine
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 Equal

All nutrients comparison - raw data values

Nutrient Walnut Chinese cuisine DV% diff.
Polyunsaturated fat 47.174g 2.13g 300%
Copper 1.586mg 0.049mg 171%
Manganese 3.414mg 0.147mg 142%
Fats 65.21g 5.3g 92%
Vitamin K 2.7µg 51.3µg 41%
Phosphorus 346mg 76mg 39%
Magnesium 158mg 15mg 34%
Vitamin B6 0.537mg 0.161mg 29%
Calories 654kcal 105kcal 27%
Vitamin B1 0.341mg 0.033mg 26%
Saturated fat 6.126g 0.978g 23%
Iron 2.91mg 1.11mg 23%
Fiber 6.7g 1.5g 21%
Vitamin B12 0µg 0.48µg 20%
Monounsaturated fat 8.933g 1.217g 19%
Sodium 2mg 409mg 18%
Protein 15.23g 7.08g 16%
Zinc 3.09mg 1.5mg 14%
Folate 98µg 45µg 13%
Vitamin C 1.3mg 11.6mg 11%
Calcium 98mg 22mg 8%
Potassium 441mg 204mg 7%
Vitamin B2 0.15mg 0.055mg 7%
Vitamin A 1µg 63µg 7%
Cholesterol 0mg 14mg 5%
Vitamin B5 0.57mg 0.443mg 3%
Selenium 4.9µg 6.7µg 3%
Carbs 13.71g 7.29g 2%
Vitamin B3 1.125mg 1.32mg 1%
Fructose 0.09g 0.55g 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.7mg 0.82mg 1%
Starch 0.06g 1.82g 1%
Choline 39.2mg 34.5mg 1%
Net carbs 7.01g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.61g 2.41g N/A
Trans fat 0.058g N/A
Tryptophan 0.17mg 0.083mg 0%
Threonine 0.596mg 0.313mg 0%
Isoleucine 0.625mg 0.314mg 0%
Leucine 1.17mg 0.525mg 0%
Lysine 0.424mg 0.552mg 0%
Methionine 0.236mg 0.158mg 0%
Phenylalanine 0.711mg 0.317mg 0%
Valine 0.753mg 0.327mg 0%
Histidine 0.391mg 0.207mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0g 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chinese cuisine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
33%
Chinese cuisine
Minerals Daily Need Coverage Score
152%
Walnut
28%
Chinese cuisine

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 407mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Chinese cuisine
Chinese cuisine is lower in Sugar (difference - 0.2g)
Which food is lower in Saturated fat?
Chinese cuisine
Chinese cuisine is lower in Saturated fat (difference - 5.148g)
Which food is cheaper?
Chinese cuisine
Chinese cuisine is cheaper (difference - $5)
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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.