Walnut vs. Dried fruit — In-Depth Nutrition Comparison
Compare
What are the differences between walnut and dried fruit?
- Walnut is higher in manganese, copper, phosphorus, vitamin B6, magnesium, vitamin B1, and zinc, yet dried fruit is higher in vitamin A and vitamin E.
- Walnut's daily need coverage for manganese is 138% more.
- Walnut has 360 times more saturated fat than dried fruit. While walnut has 6.126g of saturated fat, dried fruit has only 0.017g.
- The glycemic index of walnut is lower.
We used Nuts, walnuts, english and Apricots, dried, sulfured, uncooked types in this article.
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.
| Contains more MagnesiumMagnesium | +393.8% |
| Contains more CalciumCalcium | +78.2% |
| Contains more CopperCopper | +362.4% |
| Contains more ZincZinc | +692.3% |
| Contains more PhosphorusPhosphorus | +387.3% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +1352.8% |
| Contains more SeleniumSelenium | +122.7% |
| Contains more PotassiumPotassium | +163.5% |
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 | +30% |
| Contains more Vitamin B1Vitamin B1 | +2173.3% |
| Contains more Vitamin B2Vitamin B2 | +102.7% |
| Contains more Vitamin B6Vitamin B6 | +275.5% |
| Contains more FolateFolate | +880% |
| Contains more CholineCholine | +182% |
| Contains more Vitamin AVitamin A | +17900% |
| Contains more Vitamin EVitamin E | +518.6% |
| Contains more Vitamin B3Vitamin B3 | +130.1% |
| Contains more Vitamin KVitamin K | +14.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.23 g
Fats:
65.21 g
Carbs:
13.71 g
Water:
4.07 g
Other:
1.78 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +349.3% |
| Contains more FatsFats | +12686.3% |
| Contains more CarbsCarbs | +356.9% |
| Contains more WaterWater | +659% |
| Contains more OtherOther | +44.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.126 g
Monounsaturated fat:
Mono. Fat
8.933 g
Polyunsaturated fat:
Poly. Fat
47.174 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +11971.6% |
| Contains more Poly. FatPolyunsaturated fat | +63648.6% |
| Contains less Sat. FatSaturated fat | -99.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0.06 g
Sucrose:
2.43 g
Glucose:
0.08 g
Fructose:
0.09 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +483.3% |
| Contains more SucroseSucrose | +224.7% |
| Contains more GlucoseGlucose | +41250% |
| Contains more FructoseFructose | +13755.6% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.074g | 314% |
| Manganese | 3.414mg | 0.235mg | 138% |
| Copper | 1.586mg | 0.343mg | 138% |
| Fats | 65.21g | 0.51g | 100% |
| Phosphorus | 346mg | 71mg | 39% |
| Magnesium | 158mg | 32mg | 30% |
| Vitamin B6 | 0.537mg | 0.143mg | 30% |
| Saturated fat | 6.126g | 0.017g | 28% |
| Vitamin B1 | 0.341mg | 0.015mg | 27% |
| Zinc | 3.09mg | 0.39mg | 25% |
| Protein | 15.23g | 3.39g | 24% |
| Vitamin E | 0.7mg | 4.33mg | 24% |
| Monounsaturated fat | 8.933g | 0.074g | 22% |
| Folate | 98µg | 10µg | 22% |
| Calories | 654kcal | 241kcal | 21% |
| Potassium | 441mg | 1162mg | 21% |
| Vitamin A | 1µg | 180µg | 20% |
| Carbs | 13.71g | 62.64g | 16% |
| Fructose | 0.09g | 12.47g | 15% |
| Vitamin B3 | 1.125mg | 2.589mg | 9% |
| Vitamin B2 | 0.15mg | 0.074mg | 6% |
| Choline | 39.2mg | 13.9mg | 5% |
| Selenium | 4.9µg | 2.2µg | 5% |
| Calcium | 98mg | 55mg | 4% |
| Iron | 2.91mg | 2.66mg | 3% |
| Fiber | 6.7g | 7.3g | 2% |
| Vitamin B5 | 0.57mg | 0.516mg | 1% |
| Vitamin C | 1.3mg | 1mg | 0% |
| Net carbs | 7.01g | 55.34g | N/A |
| Sugar | 2.61g | 53.44g | N/A |
| Starch | 0.06g | 0.35g | 0% |
| Sodium | 2mg | 10mg | 0% |
| Vitamin K | 2.7µg | 3.1µg | 0% |
| Tryptophan | 0.17mg | 0.016mg | 0% |
| Threonine | 0.596mg | 0.073mg | 0% |
| Isoleucine | 0.625mg | 0.063mg | 0% |
| Leucine | 1.17mg | 0.105mg | 0% |
| Lysine | 0.424mg | 0.083mg | 0% |
| Methionine | 0.236mg | 0.015mg | 0% |
| Phenylalanine | 0.711mg | 0.062mg | 0% |
| Valine | 0.753mg | 0.078mg | 0% |
| Histidine | 0.391mg | 0.047mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
32%
24%
Minerals Daily Need Coverage Score
152%
44%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 50.83g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 31)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Dried fruit is lower in Saturated fat (difference - 6.109g)
Which food is cheaper?
Dried fruit is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.