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, fats, vitamin B6, vitamin B1, protein, and phosphorus, yet chocolate is higher in iron and carbs.
- 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
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 Vitamin AVitamin A | +100% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
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% |
| Zinc | 3.09mg | 2.01mg | 10% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Vitamin B2 | 0.15mg | 0.05mg | 8% |
| Choline | 39.2mg | 7% | |
| Omega-6 (Linoleic acid) | 0.947g | 6% | |
| Calories | 654kcal | 546kcal | 5% |
| Vitamin B5 | 0.57mg | 0.297mg | 5% |
| Vitamin K | 2.7µg | 8.1µg | 5% |
| Omega-3 (ALA) | 0.085g | 5% | |
| Calcium | 98mg | 56mg | 4% |
| Cholesterol | 0mg | 8mg | 3% |
| Magnesium | 158mg | 146mg | 3% |
| Potassium | 441mg | 559mg | 3% |
| Selenium | 4.9µg | 3µg | 3% |
| Vitamin B3 | 1.125mg | 0.725mg | 3% |
| Monounsaturated fat | 8.933g | 9.54g | 2% |
| Vitamin C | 1.3mg | 1% | |
| Fiber | 6.7g | 7g | 1% |
| Sodium | 2mg | 24mg | 1% |
| Vitamin E | 0.7mg | 0.54mg | 1% |
| Protein per 100 calories | 2.3g | 0.89g | N/A |
| Calories per 10 g protein | 429kcal | 1119kcal | N/A |
| Weight per 100 calories | 15g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 9.2 | 0.57 | N/A |
| 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-6 (Eicosadienoic acid) | 0g | 0.001g | N/A |
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% |
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
