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  6. Walnut vs. Plantain raw

Walnut vs. Plantain raw — In-Depth Nutrition Comparison

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Important differences between walnut and plantain raw

  • Walnut has more copper, phosphorus, iron, magnesium, zinc, vitamin B1, and folate; however, plantain raw has more vitamin A and vitamin C.
  • Walnut's daily need coverage for copper is 167% more.
  • Walnut has 43 times more saturated fat than plantain raw. Walnut has 6.126g of saturated fat, while plantain raw has 0.143g.
  • Plantain raw has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Plantains, raw.

Infographic

Walnut vs Plantain raw infographic
Infographic link

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
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +327%
Contains more CalciumCalcium +3166.7%
Contains more IronIron +385%
Contains more CopperCopper +1858%
Contains more ZincZinc +2107.1%
Contains more PhosphorusPhosphorus +917.6%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +226.7%
Contains more PotassiumPotassium +13.2%

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
Walnut
9
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +400%
Contains more Vitamin B1Vitamin B1 +555.8%
Contains more Vitamin B2Vitamin B2 +177.8%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +119.2%
Contains more Vitamin B6Vitamin B6 +79.6%
Contains more Vitamin KVitamin K +285.7%
Contains more FolateFolate +345.5%
Contains more CholineCholine +190.4%
Contains more Vitamin CVitamin C +1315.4%
Contains more Vitamin AVitamin A +5500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Plantain raw DV% diff.
Polyunsaturated fat 47.174g 0.069g 314%
Copper 1.586mg 0.081mg 167%
Manganese 3.414mg 148%
Fats 65.21g 0.37g 100%
Phosphorus 346mg 34mg 45%
Magnesium 158mg 37mg 29%
Iron 2.91mg 0.6mg 29%
Protein 15.23g 1.3g 28%
Calories 654kcal 122kcal 27%
Saturated fat 6.126g 0.143g 27%
Zinc 3.09mg 0.14mg 27%
Vitamin B1 0.341mg 0.052mg 24%
Monounsaturated fat 8.933g 0.032g 22%
Folate 98µg 22µg 19%
Vitamin C 1.3mg 18.4mg 19%
Vitamin B6 0.537mg 0.299mg 18%
Fiber 6.7g 2.3g 18%
Calcium 98mg 3mg 10%
Vitamin B2 0.15mg 0.054mg 7%
Vitamin A 1µg 56µg 6%
Selenium 4.9µg 1.5µg 6%
Carbs 13.71g 31.89g 6%
Vitamin B5 0.57mg 0.26mg 6%
Choline 39.2mg 13.5mg 5%
Vitamin E 0.7mg 0.14mg 4%
Vitamin B3 1.125mg 0.686mg 3%
Potassium 441mg 499mg 2%
Vitamin K 2.7µg 0.7µg 2%
Net carbs 7.01g 29.59g N/A
Sugar 2.61g 15g N/A
Starch 0.06g 0%
Sodium 2mg 4mg 0%
Tryptophan 0.17mg 0.015mg 0%
Threonine 0.596mg 0.034mg 0%
Isoleucine 0.625mg 0.036mg 0%
Leucine 1.17mg 0.059mg 0%
Lysine 0.424mg 0.06mg 0%
Methionine 0.236mg 0.017mg 0%
Phenylalanine 0.711mg 0.044mg 0%
Valine 0.753mg 0.046mg 0%
Histidine 0.391mg 0.064mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1071.5%
Contains more FatsFats +17524.3%
Contains more OtherOther +53.4%
Contains more CarbsCarbs +132.6%
Contains more WaterWater +1503.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +27815.6%
Contains more Poly. FatPolyunsaturated fat +68268.1%
Contains less Sat. FatSaturated fat -97.7%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.