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Walnut vs. Edible mushroom — In-Depth Nutrition Comparison

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A recap on differences between walnut and edible mushroom

  • Edible mushroom has less manganese, copper, phosphorus, magnesium, vitamin B6, iron, zinc, fiber, and vitamin B1.
  • Walnut covers your daily manganese needs 146% more than edible mushroom.
  • Edible mushroom contains 123 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while edible mushroom contains 0.05g.
  • The glycemic index of edible mushroom is higher.

Food varieties used in this article are Nuts, walnuts, english and Mushrooms, white, raw.

Infographic

Walnut vs Edible mushroom 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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +1655.6%
Contains more CalciumCalcium +3166.7%
Contains more PotassiumPotassium +38.7%
Contains more IronIron +482%
Contains more CopperCopper +398.7%
Contains more ZincZinc +494.2%
Contains more PhosphorusPhosphorus +302.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +7163.8%
Contains more SeleniumSelenium +89.8%

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
7
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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +321%
Contains more Vitamin B6Vitamin B6 +416.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +476.5%
Contains more CholineCholine +126.6%
Contains more Vitamin CVitamin C +61.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +168%
Contains more Vitamin B3Vitamin B3 +220.6%
Contains more Vitamin B5Vitamin B5 +162.6%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
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
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more ProteinProtein +392.9%
Contains more FatsFats +19079.4%
Contains more CarbsCarbs +320.6%
Contains more OtherOther +107%
Contains more WaterWater +2171.5%

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
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +29383.8%
Contains less Sat. FatSaturated fat -99.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
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
90% 10%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +1750%
Contains more FructoseFructose +88.9%
~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.
Walnut Edible mushroom
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Edible mushroom DV% diff.
Polyunsaturated fat 47.174g 0.16g 313%
Manganese 3.414mg 0.047mg 146%
Copper 1.586mg 0.318mg 141%
Fats 65.21g 0.34g 100%
Phosphorus 346mg 86mg 37%
Magnesium 158mg 9mg 35%
Vitamin B6 0.537mg 0.104mg 33%
Calories 654kcal 22kcal 32%
Iron 2.91mg 0.5mg 30%
Saturated fat 6.126g 0.05g 28%
Protein 15.23g 3.09g 24%
Fiber 6.7g 1g 23%
Zinc 3.09mg 0.52mg 23%
Monounsaturated fat 8.933g 0g 22%
Vitamin B1 0.341mg 0.081mg 22%
Folate 98µg 17µg 20%
Vitamin B5 0.57mg 1.497mg 19%
Vitamin B2 0.15mg 0.402mg 19%
Vitamin B3 1.125mg 3.607mg 16%
Calcium 98mg 3mg 10%
Selenium 4.9µg 9.3µg 8%
Vitamin E 0.7mg 0.01mg 5%
Choline 39.2mg 17.3mg 4%
Potassium 441mg 318mg 4%
Carbs 13.71g 3.26g 3%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 2.7µg 0µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 1.3mg 2.1mg 1%
Net carbs 7.01g 2.26g N/A
Sugar 2.61g 1.98g N/A
Starch 0.06g 0g 0%
Sodium 2mg 5mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.035mg 0%
Threonine 0.596mg 0.107mg 0%
Isoleucine 0.625mg 0.076mg 0%
Leucine 1.17mg 0.12mg 0%
Lysine 0.424mg 0.107mg 0%
Methionine 0.236mg 0.031mg 0%
Phenylalanine 0.711mg 0.085mg 0%
Valine 0.753mg 0.232mg 0%
Histidine 0.391mg 0.057mg 0%
Fructose 0.09g 0.17g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Edible mushroom
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
26%
Edible mushroom
Minerals Daily Need Coverage Score
152%
Walnut
27%
Edible mushroom

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Edible mushroom
Edible mushroom is lower in Sugar (difference - 0.63g)
Which food is lower in Saturated fat?
Edible mushroom
Edible mushroom is lower in Saturated fat (difference - 6.076g)
Which food is cheaper?
Edible mushroom
Edible mushroom is cheaper (difference - $4)
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.

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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.