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Walnut vs Chocolate - In-Depth Nutrition Comparison

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What are the differences between Walnut and Chocolate?

  • Walnut is higher in Manganese, Copper, Vitamin B6, Vitamin B1, Phosphorus, Zinc, and Vitamin B2, yet Chocolate is higher in Iron, and Vitamin B12.
  • Walnut's daily need coverage for Manganese is 87% more.
  • Walnut has 14 times more Vitamin B1 than Chocolate. While Walnut has 0.341mg of Vitamin B1, Chocolate has only 0.025mg.
  • The amount of Saturated Fat in Walnut is lower.

We used Nuts, walnuts, english and Chocolate, dark, 45- 59% cacao solids types in this article.

Infographic

Walnut vs Chocolate 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
Contains more Calcium +75%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
Contains more Zinc +53.7%
Contains more Copper +54.3%
Contains more Iron +175.6%
Contains more Potassium +26.8%
Equal in Magnesium - 146
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Calcium +75%
Contains more Phosphorus +68%
Contains less Sodium -91.7%
Contains more Zinc +53.7%
Contains more Copper +54.3%
Contains more Iron +175.6%
Contains more Potassium +26.8%
Equal in Magnesium - 146

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 E +29.6%
Contains more Vitamin B1 +1264%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +1178.6%
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin E +29.6%
Contains more Vitamin B1 +1264%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +91.9%
Contains more Vitamin B6 +1178.6%
Contains more Vitamin A +150%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Walnut Chocolate Opinion
Net carbs 7.01g 54.17g Chocolate
Protein 15.23g 4.88g Walnut
Fats 65.21g 31.28g Walnut
Carbs 13.71g 61.17g Chocolate
Calories 654kcal 546kcal Walnut
Starch 0.06g g Walnut
Fructose 0.09g 0g Walnut
Sugar 2.61g 47.9g Walnut
Fiber 6.7g 7g Chocolate
Calcium 98mg 56mg Walnut
Iron 2.91mg 8.02mg Chocolate
Magnesium 158mg 146mg Walnut
Phosphorus 346mg 206mg Walnut
Potassium 441mg 559mg Chocolate
Sodium 2mg 24mg Walnut
Zinc 3.09mg 2.01mg Walnut
Copper 1.586mg 1.028mg Walnut
Vitamin A 20IU 50IU Chocolate
Vitamin E 0.7mg 0.54mg Walnut
Vitamin D 0IU IU Walnut
Vitamin D 0µg µg Walnut
Vitamin C 1.3mg mg Walnut
Vitamin B1 0.341mg 0.025mg Walnut
Vitamin B2 0.15mg 0.05mg Walnut
Vitamin B3 1.125mg 0.725mg Walnut
Vitamin B5 0.57mg 0.297mg Walnut
Vitamin B6 0.537mg 0.042mg Walnut
Folate 98µg µg Walnut
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 2.7µg 8.1µg Chocolate
Tryptophan 0.17mg mg Walnut
Threonine 0.596mg mg Walnut
Isoleucine 0.625mg mg Walnut
Leucine 1.17mg mg Walnut
Lysine 0.424mg mg Walnut
Methionine 0.236mg mg Walnut
Phenylalanine 0.711mg mg Walnut
Valine 0.753mg mg Walnut
Histidine 0.391mg mg Walnut
Cholesterol 0mg 8mg Walnut
Trans Fat g 0.112g Walnut
Saturated Fat 6.126g 18.519g Walnut
Monounsaturated Fat 8.933g 9.54g Chocolate
Polyunsaturated fat 47.174g 1.092g Walnut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Walnut
10
Chocolate
Mineral Summary Score
131
Walnut
120
Chocolate

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 food.
Protein
91%
Walnut
29%
Chocolate
Carbohydrates
14%
Walnut
61%
Chocolate
Fats
301%
Walnut
144%
Chocolate

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 45.29g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 22mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 12.393g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $3)
Which food is richer in minerals?
?
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

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 to 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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.