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.
- The glycemic index of walnut is lower.
We used Nuts, walnuts, english and Chocolate, dark, 45- 59% cacao solids types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +75% |
| Contains more CopperCopper | +54.3% |
| Contains more ZincZinc | +53.7% |
| Contains more PhosphorusPhosphorus | +68% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +140.6% |
| Contains more SeleniumSelenium | +63.3% |
| Contains more PotassiumPotassium | +26.8% |
| Contains more IronIron | +175.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +29.6% |
| Contains more Vitamin B1Vitamin B1 | +1264% |
| Contains more Vitamin B2Vitamin B2 | +200% |
| Contains more Vitamin B3Vitamin B3 | +55.2% |
| Contains more Vitamin B5Vitamin B5 | +91.9% |
| Contains more Vitamin B6Vitamin B6 | +1178.6% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +212.1% |
| Contains more FatsFats | +108.5% |
| Contains more WaterWater | +319.6% |
| Contains more CarbsCarbs | +346.2% |
~equal in
Other
~1.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.9% |
| Contains more Poly. FatPolyunsaturated fat | +4220% |
~equal in
Monounsaturated fat
~9.54g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +1803.3% |
| Contains more LactoseLactose | +∞% |
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 1.092g | 307% |
| Manganese | 3.414mg | 1.419mg | 87% |
| Iron | 2.91mg | 8.02mg | 64% |
| Copper | 1.586mg | 1.028mg | 62% |
| Saturated fat | 6.126g | 18.519g | 56% |
| Fats | 65.21g | 31.28g | 52% |
| Vitamin B6 | 0.537mg | 0.042mg | 38% |
| Vitamin B1 | 0.341mg | 0.025mg | 26% |
| Folate | 98µg | 25% | |
| Protein | 15.23g | 4.88g | 21% |
| Phosphorus | 346mg | 206mg | 20% |
| Carbs | 13.71g | 61.17g | 16% |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Zinc | 3.09mg | 2.01mg | 10% |
| Vitamin B2 | 0.15mg | 0.05mg | 8% |
| Choline | 39.2mg | 7% | |
| Calories | 654kcal | 546kcal | 5% |
| Vitamin K | 2.7µg | 8.1µg | 5% |
| Vitamin B5 | 0.57mg | 0.297mg | 5% |
| Calcium | 98mg | 56mg | 4% |
| Potassium | 441mg | 559mg | 3% |
| Vitamin B3 | 1.125mg | 0.725mg | 3% |
| Magnesium | 158mg | 146mg | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Selenium | 4.9µg | 3µg | 3% |
| Monounsaturated fat | 8.933g | 9.54g | 2% |
| Vitamin E | 0.7mg | 0.54mg | 1% |
| Vitamin C | 1.3mg | 1% | |
| Sodium | 2mg | 24mg | 1% |
| Fiber | 6.7g | 7g | 1% |
| Net carbs | 7.01g | 54.17g | N/A |
| Sugar | 2.61g | 47.9g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 2µg | 0% |
| Trans fat | 0.112g | N/A | |
| 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 | 0g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
152%
116%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 45.29g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 22mg)
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 12.393g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is cheaper?
Chocolate is cheaper (difference - $3)