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Walnut vs. Cookie dough — In-Depth Nutrition Comparison

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What are the differences between walnut and cookie dough?

  • Walnut is richer than cookie dough in copper, manganese, vitamin B6, phosphorus, magnesium, zinc, fiber, folate, and iron.
  • Walnut's daily need coverage for copper is 164% more.
  • Walnut has 13 times more vitamin B6 than cookie dough. While walnut has 0.537mg of vitamin B6, cookie dough has only 0.041mg.
  • The amount of sodium in walnut is lower.
  • The glycemic index of walnut is lower.

We used Nuts, walnuts, english and Cookies, oatmeal, refrigerated dough types in this article.

Infographic

Walnut vs Cookie dough 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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +464.3%
Contains more CalciumCalcium +216.1%
Contains more PotassiumPotassium +200%
Contains more IronIron +36%
Contains more CopperCopper +1341.8%
Contains more ZincZinc +382.8%
Contains more PhosphorusPhosphorus +232.7%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +346.3%
Contains more SeleniumSelenium +85.7%

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%
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 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +45.7%
Contains more Vitamin B5Vitamin B5 +53.2%
Contains more Vitamin B6Vitamin B6 +1209.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +180%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B3Vitamin B3 +65.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.148mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
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
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +182%
Contains more FatsFats +245%
Contains more OtherOther +36.9%
Contains more CarbsCarbs +331.1%
Contains more WaterWater +275.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
1
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains more Poly. FatPolyunsaturated fat +1720%
Contains less Sat. FatSaturated fat -22.4%
Contains more Mono. FatMonounsaturated fat +17.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Cookie dough
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut Cookie dough DV% diff.
Polyunsaturated fat 47.174g 2.592g 297%
Copper 1.586mg 0.11mg 164%
Manganese 3.414mg 0.765mg 115%
Fats 65.21g 18.9g 71%
Vitamin B6 0.537mg 0.041mg 38%
Phosphorus 346mg 104mg 35%
Magnesium 158mg 28mg 31%
Zinc 3.09mg 0.64mg 22%
Protein 15.23g 5.4g 20%
Fiber 6.7g 2.5g 17%
Folate 98µg 35µg 16%
Carbs 13.71g 59.1g 15%
Sodium 2mg 294mg 13%
Calories 654kcal 424kcal 12%
Iron 2.91mg 2.14mg 10%
Potassium 441mg 147mg 9%
Vitamin B1 0.341mg 0.234mg 9%
Cholesterol 0mg 24mg 8%
Selenium 4.9µg 9.1µg 8%
Calcium 98mg 31mg 7%
Choline 39.2mg 7%
Saturated fat 6.126g 4.751g 6%
Vitamin B3 1.125mg 1.865mg 5%
Vitamin E 0.7mg 5%
Monounsaturated fat 8.933g 10.531g 4%
Vitamin B5 0.57mg 0.372mg 4%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 56.6g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 4µg 0%
Vitamin B2 0.15mg 0.148mg 0%
Tryptophan 0.17mg 0.088mg 0%
Threonine 0.596mg 0.177mg 0%
Isoleucine 0.625mg 0.227mg 0%
Leucine 1.17mg 0.414mg 0%
Lysine 0.424mg 0.257mg 0%
Methionine 0.236mg 0.122mg 0%
Phenylalanine 0.711mg 0.278mg 0%
Valine 0.753mg 0.291mg 0%
Histidine 0.391mg 0.125mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cookie dough
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
15%
Cookie dough
Minerals Daily Need Coverage Score
152%
Walnut
41%
Cookie dough

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 292mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 54)
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 Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Cookie dough
Cookie dough is lower in Saturated fat (difference - 1.375g)
Which food is cheaper?
Cookie dough
Cookie dough 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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.