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Walnut vs. Clementine — In-Depth Nutrition Comparison

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How are walnut and clementine different?

  • Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and fiber, while clementine is higher in vitamin C.
  • Walnut covers your daily need for copper, 171% more than clementine.
  • Walnut contains 148 times more manganese than clementine. Walnut contains 3.414mg of manganese, while clementine contains 0.023mg.
  • Clementine has a higher glycemic index (47) than walnut (0).

Nuts, walnuts, english and Clementines, raw types were used in this article.

Infographic

Walnut vs Clementine 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" 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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +1480%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +149.2%
Contains more IronIron +1978.6%
Contains more CopperCopper +3588.4%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +1547.6%
Contains more ManganeseManganese +14743.5%
Contains more SeleniumSelenium +4800%
Contains less SodiumSodium -50%

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
10
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +296.5%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +76.9%
Contains more Vitamin B5Vitamin B5 +277.5%
Contains more Vitamin B6Vitamin B6 +616%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +308.3%
Contains more CholineCholine +180%
Contains more Vitamin CVitamin C +3653.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~µg

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
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +1691.8%
Contains more FatsFats +43373.3%
Contains more CarbsCarbs +14.1%
Contains more OtherOther +345%
Contains more WaterWater +2027.3%

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
65% 17% 18%
Starch: 0 g
Sucrose: 5.96 g
Glucose: 1.59 g
Fructose: 1.64 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +145.3%
Contains more GlucoseGlucose +1887.5%
Contains more FructoseFructose +1722.2%
~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 Clementine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut Clementine DV% diff.
Polyunsaturated fat 47.174g 314%
Copper 1.586mg 0.043mg 171%
Manganese 3.414mg 0.023mg 147%
Fats 65.21g 0.15g 100%
Vitamin C 1.3mg 48.8mg 53%
Phosphorus 346mg 21mg 46%
Vitamin B6 0.537mg 0.075mg 36%
Magnesium 158mg 10mg 35%
Iron 2.91mg 0.14mg 35%
Calories 654kcal 47kcal 30%
Protein 15.23g 0.85g 29%
Saturated fat 6.126g 28%
Zinc 3.09mg 0.06mg 28%
Monounsaturated fat 8.933g 22%
Vitamin B1 0.341mg 0.086mg 21%
Fiber 6.7g 1.7g 20%
Folate 98µg 24µg 19%
Selenium 4.9µg 0.1µg 9%
Vitamin B2 0.15mg 0.03mg 9%
Potassium 441mg 177mg 8%
Vitamin B5 0.57mg 0.151mg 8%
Calcium 98mg 30mg 7%
Choline 39.2mg 14mg 5%
Vitamin E 0.7mg 0.2mg 3%
Vitamin B3 1.125mg 0.636mg 3%
Fructose 0.09g 1.64g 2%
Vitamin K 2.7µg 0µg 2%
Carbs 13.71g 12.02g 1%
Net carbs 7.01g 10.32g N/A
Sugar 2.61g 9.18g N/A
Starch 0.06g 0g 0%
Sodium 2mg 1mg 0%
Vitamin A 1µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
152%
Walnut
7%
Clementine

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 6.57g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Clementine
Clementine is cheaper (difference - $5)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.