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Walnut vs. Plum — In-Depth Nutrition Comparison

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The main differences between walnut and plums

  • Walnut is richer than plums in copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and folate.
  • Daily need coverage for copper for walnut is 170% higher.
  • Walnut contains 360 times more saturated fat than plums. Walnut contains 6.126g of saturated fat, while plums contain 0.017g.
  • Walnut has a lower glycemic index than plums.

Food types used in this article are Nuts, walnuts, english and Plums, raw.

Infographic

Walnut vs Plum 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%
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +2157.1%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +180.9%
Contains more IronIron +1611.8%
Contains more CopperCopper +2682.5%
Contains more ZincZinc +2990%
Contains more PhosphorusPhosphorus +2062.5%
Contains more ManganeseManganese +6465.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
8
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%
Plum
3
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin EVitamin E +169.2%
Contains more Vitamin B1Vitamin B1 +1117.9%
Contains more Vitamin B2Vitamin B2 +476.9%
Contains more Vitamin B3Vitamin B3 +169.8%
Contains more Vitamin B5Vitamin B5 +322.2%
Contains more Vitamin B6Vitamin B6 +1751.7%
Contains more FolateFolate +1860%
Contains more CholineCholine +1963.2%
Contains more Vitamin CVitamin C +630.8%
Contains more Vitamin AVitamin A +1600%
Contains more Vitamin KVitamin K +137%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Plum DV% diff.
Polyunsaturated fat 47.174g 0.044g 314%
Copper 1.586mg 0.057mg 170%
Manganese 3.414mg 0.052mg 146%
Fats 65.21g 0.28g 100%
Phosphorus 346mg 16mg 47%
Vitamin B6 0.537mg 0.029mg 39%
Magnesium 158mg 7mg 36%
Iron 2.91mg 0.17mg 34%
Calories 654kcal 46kcal 30%
Protein 15.23g 0.7g 29%
Saturated fat 6.126g 0.017g 28%
Zinc 3.09mg 0.1mg 27%
Vitamin B1 0.341mg 0.028mg 26%
Folate 98µg 5µg 23%
Monounsaturated fat 8.933g 0.134g 22%
Fiber 6.7g 1.4g 21%
Vitamin B2 0.15mg 0.026mg 10%
Selenium 4.9µg 0µg 9%
Calcium 98mg 6mg 9%
Vitamin B5 0.57mg 0.135mg 9%
Vitamin C 1.3mg 9.5mg 9%
Potassium 441mg 157mg 8%
Choline 39.2mg 1.9mg 7%
Fructose 0.09g 3.07g 4%
Vitamin B3 1.125mg 0.417mg 4%
Vitamin E 0.7mg 0.26mg 3%
Vitamin K 2.7µg 6.4µg 3%
Vitamin A 1µg 17µg 2%
Carbs 13.71g 11.42g 1%
Net carbs 7.01g 10.02g N/A
Sugar 2.61g 9.92g N/A
Starch 0.06g 0g 0%
Sodium 2mg 0mg 0%
Tryptophan 0.17mg 0.009mg 0%
Threonine 0.596mg 0.01mg 0%
Isoleucine 0.625mg 0.014mg 0%
Leucine 1.17mg 0.015mg 0%
Lysine 0.424mg 0.016mg 0%
Methionine 0.236mg 0.008mg 0%
Phenylalanine 0.711mg 0.014mg 0%
Valine 0.753mg 0.016mg 0%
Histidine 0.391mg 0.009mg 0%

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
Plum
1
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +2075.7%
Contains more FatsFats +23189.3%
Contains more CarbsCarbs +20.1%
Contains more OtherOther +381.1%
Contains more WaterWater +2043.2%

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
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +6566.4%
Contains more Poly. FatPolyunsaturated fat +107113.6%
Contains less Sat. FatSaturated fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
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
Plum
4
16% 51% 31%
Starch: 0 g
Sucrose: 1.57 g
Glucose: 5.07 g
Fructose: 3.07 g
Lactose: 0 g
Maltose: 0.08 g
Galactose: 0.14 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +54.8%
Contains more GlucoseGlucose +6237.5%
Contains more FructoseFructose +3311.1%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

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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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.