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Walnut vs. Dulce de Leche — In-Depth Nutrition Comparison

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Significant differences between walnut and dulce de Leche

  • The amount of copper, manganese, vitamin B6, iron, magnesium, vitamin B1, fiber, phosphorus, folate, and zinc in walnut is higher than in dulce de Leche.
  • Walnut covers your daily copper needs 176% more than dulce de Leche.
  • Dulce de Leche has a higher glycemic index. The glycemic index of dulce de Leche is 42, while the glycemic index of walnut is 0.

Specific food types used in this comparison are Nuts, walnuts, english and Dulce de Leche.

Infographic

Walnut vs Dulce de Leche 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
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +618.2%
Contains more PotassiumPotassium +26%
Contains more IronIron +1611.8%
Contains more CopperCopper +39550%
Contains more ZincZinc +291.1%
Contains more PhosphorusPhosphorus +79.3%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +170600%
Contains more SeleniumSelenium +81.5%
Contains more CalciumCalcium +156.1%

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
6
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +2031.3%
Contains more Vitamin B3Vitamin B3 +435.7%
Contains more Vitamin B6Vitamin B6 +3256.3%
Contains more Vitamin KVitamin K +107.7%
Contains more FolateFolate +790.9%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin AVitamin A +7300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +127.3%

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +122.7%
Contains more FatsFats +787.2%
Contains more CarbsCarbs +303.7%
Contains more WaterWater +605.4%
~equal in Other ~1.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +316.8%
Contains more Poly. FatPolyunsaturated fat +12479.7%
Contains less Sat. FatSaturated fat -26%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
1
2% 91% 3% 3%
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
84% 3% 10% 2%
Starch: 0 g
Sucrose: 41.77 g
Glucose: 1.7 g
Fructose: 0.32 g
Lactose: 4.92 g
Maltose: 0 g
Galactose: 1.03 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1618.9%
Contains more GlucoseGlucose +2025%
Contains more FructoseFructose +255.6%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Dulce de Leche DV% diff.
Polyunsaturated fat 47.174g 0.375g 312%
Copper 1.586mg 0.004mg 176%
Manganese 3.414mg 0.002mg 148%
Fats 65.21g 7.35g 89%
Vitamin B6 0.537mg 0.016mg 40%
Iron 2.91mg 0.17mg 34%
Magnesium 158mg 22mg 32%
Vitamin B1 0.341mg 0.016mg 27%
Fiber 6.7g 0g 27%
Phosphorus 346mg 193mg 22%
Folate 98µg 11µg 22%
Zinc 3.09mg 0.79mg 21%
Vitamin B2 0.15mg 0.405mg 20%
Protein 15.23g 6.84g 17%
Monounsaturated fat 8.933g 2.143g 17%
Calories 654kcal 315kcal 17%
Calcium 98mg 251mg 15%
Carbs 13.71g 55.35g 14%
Vitamin B12 0µg 0.31µg 13%
Cholesterol 0mg 29mg 10%
Choline 39.2mg 89.1mg 9%
Vitamin A 1µg 74µg 8%
Saturated fat 6.126g 4.534g 7%
Sodium 2mg 129mg 6%
Vitamin B3 1.125mg 0.21mg 6%
Vitamin B5 0.57mg 0.835mg 5%
Selenium 4.9µg 2.7µg 4%
Vitamin E 0.7mg 0.2mg 3%
Potassium 441mg 350mg 3%
Vitamin D 0µg 0.2µg 1%
Vitamin K 2.7µg 1.3µg 1%
Vitamin D 0IU 6IU 1%
Vitamin C 1.3mg 2.6mg 1%
Net carbs 7.01g 55.35g N/A
Sugar 2.61g 49.74g N/A
Starch 0.06g 0%
Trans fat 0.364g N/A
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0g 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Dulce de Leche
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
23%
Dulce de Leche
Minerals Daily Need Coverage Score
152%
Walnut
27%
Dulce de Leche

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 29mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 47.13g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 127mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 42)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Dulce de Leche
Dulce de Leche is lower in Saturated fat (difference - 1.592g)
Which food is cheaper?
Dulce de Leche
Dulce de Leche is cheaper (difference - $2)
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.

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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.