Walnut vs. Crackers — In-Depth Nutrition Comparison
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The main differences between walnut and crackers
- Walnut is richer in copper, manganese, vitamin B6, magnesium, zinc, and fiber, yet crackers are richer in vitamin K, vitamin B2, and vitamin B3.
- Daily need coverage for copper for walnut is 165% higher.
- Walnut contains 9 times more magnesium than crackers. Walnut contains 158mg of magnesium, while crackers contain 18mg.
- Walnut contains less sodium.
- Walnut has a lower glycemic index than crackers.
Food types used in this article are Nuts, walnuts, english and Crackers, standard snack-type, regular.
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.
| Contains more MagnesiumMagnesium | +777.8% |
| Contains more PotassiumPotassium | +273.7% |
| Contains more CopperCopper | +1425% |
| Contains more ZincZinc | +530.6% |
| Contains more PhosphorusPhosphorus | +39.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +595.3% |
| Contains more CalciumCalcium | +22.4% |
| Contains more IronIron | +38.5% |
| Contains more SeleniumSelenium | +36.7% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +36.7% |
| Contains more Vitamin B6Vitamin B6 | +752.4% |
| Contains more CholineCholine | +308.3% |
| Contains more Vitamin EVitamin E | +332.9% |
| Contains more Vitamin B1Vitamin B1 | +22% |
| Contains more Vitamin B2Vitamin B2 | +204% |
| Contains more Vitamin B3Vitamin B3 | +286.8% |
| Contains more Vitamin KVitamin K | +2466.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 13.137g | 227% |
| Copper | 1.586mg | 0.104mg | 165% |
| Manganese | 3.414mg | 0.491mg | 127% |
| Fats | 65.21g | 26.43g | 60% |
| Vitamin K | 2.7µg | 69.3µg | 56% |
| Vitamin B6 | 0.537mg | 0.063mg | 36% |
| Magnesium | 158mg | 18mg | 33% |
| Sodium | 2mg | 726mg | 31% |
| Vitamin B2 | 0.15mg | 0.456mg | 24% |
| Zinc | 3.09mg | 0.49mg | 24% |
| Vitamin B3 | 1.125mg | 4.352mg | 20% |
| Starch | 0.06g | 49.69g | 20% |
| Fiber | 6.7g | 2.3g | 18% |
| Protein | 15.23g | 6.64g | 17% |
| Vitamin E | 0.7mg | 3.03mg | 16% |
| Carbs | 13.71g | 61.3g | 16% |
| Phosphorus | 346mg | 248mg | 14% |
| Iron | 2.91mg | 4.03mg | 14% |
| Potassium | 441mg | 118mg | 10% |
| Calories | 654kcal | 510kcal | 7% |
| Vitamin B1 | 0.341mg | 0.416mg | 6% |
| Monounsaturated fat | 8.933g | 6.553g | 6% |
| Choline | 39.2mg | 9.6mg | 5% |
| Selenium | 4.9µg | 6.7µg | 3% |
| Vitamin B5 | 0.57mg | 0.417mg | 3% |
| Saturated fat | 6.126g | 5.562g | 3% |
| Calcium | 98mg | 120mg | 2% |
| Folate | 98µg | 92µg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 59g | N/A |
| Sugar | 2.61g | 8.18g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.17mg | 0.084mg | 0% |
| Threonine | 0.596mg | 0.193mg | 0% |
| Isoleucine | 0.625mg | 0.246mg | 0% |
| Leucine | 1.17mg | 0.471mg | 0% |
| Lysine | 0.424mg | 0.103mg | 0% |
| Methionine | 0.236mg | 0.112mg | 0% |
| Phenylalanine | 0.711mg | 0.331mg | 0% |
| Valine | 0.753mg | 0.294mg | 0% |
| Histidine | 0.391mg | 0.145mg | 0% |
| Fructose | 0.09g | 0.29g | 0% |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0g | 0.009g | N/A |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +129.4% |
| Contains more FatsFats | +146.7% |
| Contains more WaterWater | +29.6% |
| Contains more CarbsCarbs | +347.1% |
| Contains more OtherOther | +39.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +36.3% |
| Contains more Poly. FatPolyunsaturated fat | +259.1% |
~equal in
Saturated fat
~5.562g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +82716.7% |
| Contains more SucroseSucrose | +186% |
| Contains more GlucoseGlucose | +487.5% |
| Contains more FructoseFructose | +222.2% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
