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  6. Walnut vs. Egg

Walnut vs. Egg — In-Depth Nutrition Comparison

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The main differences between Walnut and Egg

  • Walnut is richer in Manganese, Magnesium, Vitamin B6, and Fiber, yet Egg is richer in Selenium, Choline, Vitamin B12, Copper, and Vitamin B2.
  • Daily need coverage for Manganese from Walnut is 147% higher.

Food types used in this article are Nuts, walnuts, english and Egg, whole, cooked, hard-boiled.

Infographic

Walnut vs Egg 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
Walnut
8
:
2
Egg
Egg
Contains more Calcium +96%
Contains more Iron +144.5%
Contains more Magnesium +1480%
Contains more Phosphorus +101.2%
Contains more Potassium +250%
Contains less Sodium -98.4%
Contains more Zinc +194.3%
Contains more Manganese +13030.8%
Contains more Copper +26.1%
Contains more Selenium +528.6%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +96%
Contains more Iron +144.5%
Contains more Magnesium +1480%
Contains more Phosphorus +101.2%
Contains more Potassium +250%
Contains less Sodium -98.4%
Contains more Zinc +194.3%
Contains more Manganese +13030.8%
Contains more Copper +26.1%
Contains more Selenium +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.
Walnut
Walnut
6
:
6
Egg
Egg
Contains more Vitamin C +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B3 +1657.8%
Contains more Vitamin B6 +343.8%
Contains more Folate +122.7%
Contains more Vitamin K +800%
Contains more Vitamin A +2500%
Contains more Vitamin E +47.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +242%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B12 +∞%
Walnut
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%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +416.7%
Contains more Vitamin B3 +1657.8%
Contains more Vitamin B6 +343.8%
Contains more Folate +122.7%
Contains more Vitamin K +800%
Contains more Vitamin A +2500%
Contains more Vitamin E +47.1%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +242%
Contains more Vitamin B5 +145.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Egg
Egg
Contains more Protein +21.1%
Contains more Fats +514.6%
Contains more Carbs +1124.1%
Contains more Other +66.4%
Contains more Water +1733.4%
Walnut
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
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Protein +21.1%
Contains more Fats +514.6%
Contains more Carbs +1124.1%
Contains more Other +66.4%
Contains more Water +1733.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Egg
Egg
Contains more Monounsaturated Fat +119.1%
Contains more Polyunsaturated fat +3236.2%
Contains less Saturated Fat -46.7%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains more Monounsaturated Fat +119.1%
Contains more Polyunsaturated fat +3236.2%
Contains less Saturated Fat -46.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Egg Opinion
Net carbs 7.01g 1.12g Walnut
Protein 15.23g 12.58g Walnut
Fats 65.21g 10.61g Walnut
Carbs 13.71g 1.12g Walnut
Calories 654kcal 155kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 1.12g Egg
Fiber 6.7g 0g Walnut
Calcium 98mg 50mg Walnut
Iron 2.91mg 1.19mg Walnut
Magnesium 158mg 10mg Walnut
Phosphorus 346mg 172mg Walnut
Potassium 441mg 126mg Walnut
Sodium 2mg 124mg Walnut
Zinc 3.09mg 1.05mg Walnut
Copper 1.586mg 2mg Egg
Manganese 3.414mg 0.026mg Walnut
Selenium 4.9µg 30.8µg Egg
Vitamin A 20IU 520IU Egg
Vitamin A RAE 1µg 149µg Egg
Vitamin E 0.7mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.066mg Walnut
Vitamin B2 0.15mg 0.513mg Egg
Vitamin B3 1.125mg 0.064mg Walnut
Vitamin B5 0.57mg 1.398mg Egg
Vitamin B6 0.537mg 0.121mg Walnut
Folate 98µg 44µg Walnut
Vitamin B12 0µg 1.11µg Egg
Vitamin K 2.7µg 0.3µg Walnut
Tryptophan 0.17mg 0.153mg Walnut
Threonine 0.596mg 0.604mg Egg
Isoleucine 0.625mg 0.686mg Egg
Leucine 1.17mg 1.075mg Walnut
Lysine 0.424mg 0.904mg Egg
Methionine 0.236mg 0.392mg Egg
Phenylalanine 0.711mg 0.668mg Walnut
Valine 0.753mg 0.767mg Egg
Histidine 0.391mg 0.298mg Walnut
Cholesterol 0mg 373mg Walnut
Saturated Fat 6.126g 3.267g Egg
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 8.933g 4.077g Walnut
Polyunsaturated fat 47.174g 1.414g Walnut

Which food is preferable for your diet?

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

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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
33%
Walnut
45%
Egg
Minerals Daily Need Coverage Score
152%
Walnut
103%
Egg

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 373mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 1.49g)
Which food is lower in Saturated Fat?
Egg
Egg is lower in Saturated Fat (difference - 2.859g)
Which food is cheaper?
Egg
Egg is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.