Walnut vs. Egg — In-Depth Nutrition Comparison
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The main differences between walnut and eggs
- Walnut is richer in manganese, magnesium, vitamin B6, and fiber, yet eggs are richer in selenium, choline, vitamin B12, copper, and vitamin B2.
- Daily need coverage for manganese for walnut is 147% higher.
Food types used in this article are Nuts, walnuts, english and Egg, whole, cooked, hard-boiled.
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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 | +1480% |
| Contains more CalciumCalcium | +96% |
| Contains more PotassiumPotassium | +250% |
| Contains more IronIron | +144.5% |
| Contains more ZincZinc | +194.3% |
| Contains more PhosphorusPhosphorus | +101.2% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +13030.8% |
| Contains more CopperCopper | +26.1% |
| Contains more SeleniumSelenium | +528.6% |
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 B1Vitamin B1 | +416.7% |
| Contains more Vitamin B3Vitamin B3 | +1657.8% |
| Contains more Vitamin B6Vitamin B6 | +343.8% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +122.7% |
| Contains more Vitamin AVitamin A | +14800% |
| Contains more Vitamin EVitamin E | +47.1% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +242% |
| Contains more Vitamin B5Vitamin B5 | +145.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +649.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 1.414g | 305% |
| Manganese | 3.414mg | 0.026mg | 147% |
| Cholesterol | 0mg | 373mg | 124% |
| Fats | 65.21g | 10.61g | 84% |
| Selenium | 4.9µg | 30.8µg | 47% |
| Copper | 1.586mg | 2mg | 46% |
| Choline | 39.2mg | 293.8mg | 46% |
| Vitamin B12 | 0µg | 1.11µg | 46% |
| Magnesium | 158mg | 10mg | 35% |
| Vitamin B6 | 0.537mg | 0.121mg | 32% |
| Vitamin B2 | 0.15mg | 0.513mg | 28% |
| Fiber | 6.7g | 0g | 27% |
| Calories | 654kcal | 155kcal | 25% |
| Phosphorus | 346mg | 172mg | 25% |
| Vitamin B1 | 0.341mg | 0.066mg | 23% |
| Iron | 2.91mg | 1.19mg | 22% |
| Zinc | 3.09mg | 1.05mg | 19% |
| Vitamin B5 | 0.57mg | 1.398mg | 17% |
| Vitamin A | 1µg | 149µg | 16% |
| Folate | 98µg | 44µg | 14% |
| Saturated fat | 6.126g | 3.267g | 13% |
| Monounsaturated fat | 8.933g | 4.077g | 12% |
| Vitamin D | 0µg | 2.2µg | 11% |
| Vitamin D | 0IU | 87IU | 11% |
| Potassium | 441mg | 126mg | 9% |
| Vitamin B3 | 1.125mg | 0.064mg | 7% |
| Sodium | 2mg | 124mg | 5% |
| Protein | 15.23g | 12.58g | 5% |
| Calcium | 98mg | 50mg | 5% |
| Carbs | 13.71g | 1.12g | 4% |
| Vitamin E | 0.7mg | 1.03mg | 2% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 1.12g | N/A |
| Sugar | 2.61g | 1.12g | N/A |
| Starch | 0.06g | 0% | |
| Tryptophan | 0.17mg | 0.153mg | 0% |
| Threonine | 0.596mg | 0.604mg | 0% |
| Isoleucine | 0.625mg | 0.686mg | 0% |
| Leucine | 1.17mg | 1.075mg | 0% |
| Lysine | 0.424mg | 0.904mg | 0% |
| Methionine | 0.236mg | 0.392mg | 0% |
| Phenylalanine | 0.711mg | 0.668mg | 0% |
| Valine | 0.753mg | 0.767mg | 0% |
| Histidine | 0.391mg | 0.298mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - DHA | 0g | 0.038g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21.1% |
| Contains more FatsFats | +514.6% |
| Contains more CarbsCarbs | +1124.1% |
| Contains more OtherOther | +66.4% |
| Contains more WaterWater | +1733.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +119.1% |
| Contains more Poly. FatPolyunsaturated fat | +3236.2% |
| Contains less Sat. FatSaturated fat | -46.7% |
