Walnut vs. Plum — In-Depth Nutrition Comparison
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The main differences between Walnut and Plum
- Walnut is richer than Plum in Copper, Manganese, Phosphorus, Vitamin B6, Magnesium, Iron, Zinc, Vitamin B1, and Folate.
- Daily need coverage for Copper from Walnut is 170% higher.
- Walnut contains 360 times more Saturated Fat than Plum. Walnut contains 6.126g of Saturated Fat, while Plum contains 0.017g.
Food types used in this article are Nuts, walnuts, english and Plums, raw.
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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 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.
| Contains more Vitamin E Vitamin 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 | +1625% |
| Contains more Vitamin KVitamin K | +137% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| 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
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 Sugar |
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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 Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 46kcal |
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| Protein | 15.23g | 0.7g |
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| Fats | 65.21g | 0.28g |
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| Vitamin C | 1.3mg | 9.5mg |
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| Net carbs | 7.01g | 10.02g |
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| Carbs | 13.71g | 11.42g |
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| Magnesium | 158mg | 7mg |
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| Calcium | 98mg | 6mg |
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| Potassium | 441mg | 157mg |
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| Iron | 2.91mg | 0.17mg |
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| Sugar | 2.61g | 9.92g |
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| Fiber | 6.7g | 1.4g |
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| Copper | 1.586mg | 0.057mg |
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| Zinc | 3.09mg | 0.1mg |
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| Starch | 0.06g | 0g |
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| Phosphorus | 346mg | 16mg |
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| Sodium | 2mg | 0mg |
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| Vitamin A | 20IU | 345IU |
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| Vitamin A RAE | 1µg | 17µg |
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| Vitamin E | 0.7mg | 0.26mg |
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| Manganese | 3.414mg | 0.052mg |
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| Selenium | 4.9µg | 0µg |
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| Vitamin B1 | 0.341mg | 0.028mg |
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| Vitamin B2 | 0.15mg | 0.026mg |
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| Vitamin B3 | 1.125mg | 0.417mg |
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| Vitamin B5 | 0.57mg | 0.135mg |
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| Vitamin B6 | 0.537mg | 0.029mg |
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| Vitamin K | 2.7µg | 6.4µg |
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| Folate | 98µg | 5µg |
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| Choline | 39.2mg | 1.9mg |
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| Saturated Fat | 6.126g | 0.017g |
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| Monounsaturated Fat | 8.933g | 0.134g |
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| Polyunsaturated fat | 47.174g | 0.044g |
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| Tryptophan | 0.17mg | 0.009mg |
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| Threonine | 0.596mg | 0.01mg |
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| Isoleucine | 0.625mg | 0.014mg |
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| Leucine | 1.17mg | 0.015mg |
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| Lysine | 0.424mg | 0.016mg |
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| Methionine | 0.236mg | 0.008mg |
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| Phenylalanine | 0.711mg | 0.014mg |
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| Valine | 0.753mg | 0.016mg |
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| Histidine | 0.391mg | 0.009mg |
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| Fructose | 0.09g | 3.07g |
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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%
6%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 7.31g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 53)
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 contains less Sodium?
Plum contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Plum is lower in Saturated Fat (difference - 6.109g)
Which food is cheaper?
Plum is cheaper (difference - $4.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)