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Walnut vs. Cumin — In-Depth Nutrition Comparison

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How are Walnut and Cumin different?

  • Walnut is higher in Copper, and Folate, however, Cumin is richer in Iron, Calcium, Magnesium, Potassium, Vitamin B1, Phosphorus, and Vitamin B3.
  • Daily need coverage for Iron from Cumin is 793% higher.
  • Walnut contains 10 times more Folate than Cumin. While Walnut contains 98µg of Folate, Cumin contains only 10µg.
  • Cumin has less Saturated Fat.

Nuts, walnuts, english and Spices, cumin seed are the varieties used in this article.

Infographic

Walnut vs Cumin 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
3
:
7
Cumin
Contains less Sodium -98.8%
Contains more Copper +82.9%
Contains more Calcium +850%
Contains more Iron +2180.4%
Contains more Magnesium +131.6%
Contains more Phosphorus +44.2%
Contains more Potassium +305.4%
Contains more Zinc +55.3%
Equal in Manganese - 3.333
Equal in Selenium - 5.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains less Sodium -98.8%
Contains more Copper +82.9%
Contains more Calcium +850%
Contains more Iron +2180.4%
Contains more Magnesium +131.6%
Contains more Phosphorus +44.2%
Contains more Potassium +305.4%
Contains more Zinc +55.3%
Equal in Manganese - 3.333
Equal in Selenium - 5.2

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
3
:
7
Cumin
Contains more Vitamin B6 +23.4%
Contains more Folate +880%
Contains more Vitamin A +6250%
Contains more Vitamin E +375.7%
Contains more Vitamin C +492.3%
Contains more Vitamin B1 +84.2%
Contains more Vitamin B2 +118%
Contains more Vitamin B3 +307%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Vitamin B6 +23.4%
Contains more Folate +880%
Contains more Vitamin A +6250%
Contains more Vitamin E +375.7%
Contains more Vitamin C +492.3%
Contains more Vitamin B1 +84.2%
Contains more Vitamin B2 +118%
Contains more Vitamin B3 +307%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
1
:
4
Cumin
Contains more Fats +192.8%
Contains more Protein +16.9%
Contains more Carbs +222.7%
Contains more Water +98%
Contains more Other +328.1%
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
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Fats +192.8%
Contains more Protein +16.9%
Contains more Carbs +222.7%
Contains more Water +98%
Contains more Other +328.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
1
:
2
Cumin
Contains more Polyunsaturated fat +1338.7%
Contains less Saturated Fat -74.9%
Contains more Monounsaturated Fat +57.2%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains more Polyunsaturated fat +1338.7%
Contains less Saturated Fat -74.9%
Contains more Monounsaturated Fat +57.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Cumin Opinion
Net carbs 7.01g 33.74g Cumin
Protein 15.23g 17.81g Cumin
Fats 65.21g 22.27g Walnut
Carbs 13.71g 44.24g Cumin
Calories 654kcal 375kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 2.25g Cumin
Fiber 6.7g 10.5g Cumin
Calcium 98mg 931mg Cumin
Iron 2.91mg 66.36mg Cumin
Magnesium 158mg 366mg Cumin
Phosphorus 346mg 499mg Cumin
Potassium 441mg 1788mg Cumin
Sodium 2mg 168mg Walnut
Zinc 3.09mg 4.8mg Cumin
Copper 1.586mg 0.867mg Walnut
Manganese 3.414mg 3.333mg Walnut
Selenium 4.9µg 5.2µg Cumin
Vitamin A 20IU 1270IU Cumin
Vitamin A RAE 1µg 64µg Cumin
Vitamin E 0.7mg 3.33mg Cumin
Vitamin C 1.3mg 7.7mg Cumin
Vitamin B1 0.341mg 0.628mg Cumin
Vitamin B2 0.15mg 0.327mg Cumin
Vitamin B3 1.125mg 4.579mg Cumin
Vitamin B5 0.57mg Walnut
Vitamin B6 0.537mg 0.435mg Walnut
Folate 98µg 10µg Walnut
Vitamin K 2.7µg 5.4µg Cumin
Tryptophan 0.17mg Walnut
Threonine 0.596mg Walnut
Isoleucine 0.625mg Walnut
Leucine 1.17mg Walnut
Lysine 0.424mg Walnut
Methionine 0.236mg Walnut
Phenylalanine 0.711mg Walnut
Valine 0.753mg Walnut
Histidine 0.391mg Walnut
Saturated Fat 6.126g 1.535g Cumin
Monounsaturated Fat 8.933g 14.04g Cumin
Polyunsaturated fat 47.174g 3.279g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
33%
Walnut
51%
Cumin
Minerals Daily Need Coverage Score
152%
Walnut
431%
Cumin

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 166mg)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.36g)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 4.591g)
Which food is cheaper?
Cumin
Cumin is cheaper (difference - $1)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.