Walnut vs. Egg white — In-Depth Nutrition Comparison
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How are walnut and egg whites different?
- Walnut is higher in copper, manganese, phosphorus, vitamin B6, iron, magnesium, vitamin B1, and zinc; however, egg whites are richer in selenium.
- Daily need coverage for copper for walnut is 174% higher.
Nuts, walnuts, english and Egg, white, raw, fresh are the varieties used in this article.
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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 | +1336.4% |
| Contains more CalciumCalcium | +1300% |
| Contains more PotassiumPotassium | +170.6% |
| Contains more IronIron | +3537.5% |
| Contains more CopperCopper | +6795.7% |
| Contains more ZincZinc | +10200% |
| Contains more PhosphorusPhosphorus | +2206.7% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +30936.4% |
| Contains more SeleniumSelenium | +308.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +8425% |
| Contains more Vitamin B3Vitamin B3 | +971.4% |
| Contains more Vitamin B5Vitamin B5 | +200% |
| Contains more Vitamin B6Vitamin B6 | +10640% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2350% |
| Contains more CholineCholine | +3463.6% |
| Contains more Vitamin B2Vitamin B2 | +192.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +39.7% |
| Contains more FatsFats | +38258.8% |
| Contains more CarbsCarbs | +1778.1% |
| Contains more OtherOther | +182.5% |
| Contains more WaterWater | +2051.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +3371.4% |
| Contains more FructoseFructose | +28.6% |
| Contains more GlucoseGlucose | +325% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 47.174g | 0g | 314% |
| Copper | 1.586mg | 0.023mg | 174% |
| Manganese | 3.414mg | 0.011mg | 148% |
| Fats | 65.21g | 0.17g | 100% |
| Phosphorus | 346mg | 15mg | 47% |
| Vitamin B6 | 0.537mg | 0.005mg | 41% |
| Magnesium | 158mg | 11mg | 35% |
| Iron | 2.91mg | 0.08mg | 35% |
| Calories | 654kcal | 52kcal | 30% |
| Saturated fat | 6.126g | 0g | 28% |
| Zinc | 3.09mg | 0.03mg | 28% |
| Vitamin B1 | 0.341mg | 0.004mg | 28% |
| Selenium | 4.9µg | 20µg | 27% |
| Fiber | 6.7g | 0g | 27% |
| Folate | 98µg | 4µg | 24% |
| Monounsaturated fat | 8.933g | 0g | 22% |
| Vitamin B2 | 0.15mg | 0.439mg | 22% |
| Calcium | 98mg | 7mg | 9% |
| Protein | 15.23g | 10.9g | 9% |
| Potassium | 441mg | 163mg | 8% |
| Vitamin B5 | 0.57mg | 0.19mg | 8% |
| Sodium | 2mg | 166mg | 7% |
| Choline | 39.2mg | 1.1mg | 7% |
| Vitamin B3 | 1.125mg | 0.105mg | 6% |
| Vitamin E | 0.7mg | 0mg | 5% |
| Carbs | 13.71g | 0.73g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 0.73g | N/A |
| Sugar | 2.61g | 0.71g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.125mg | 0% |
| Threonine | 0.596mg | 0.449mg | 0% |
| Isoleucine | 0.625mg | 0.661mg | 0% |
| Leucine | 1.17mg | 1.016mg | 0% |
| Lysine | 0.424mg | 0.806mg | 0% |
| Methionine | 0.236mg | 0.399mg | 0% |
| Phenylalanine | 0.711mg | 0.686mg | 0% |
| Valine | 0.753mg | 0.809mg | 0% |
| Histidine | 0.391mg | 0.29mg | 0% |
| Fructose | 0.09g | 0.07g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
32%
10%
Minerals Daily Need Coverage Score
152%
17%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food contains less Sodium?
Walnut contains less Sodium (difference - 164mg)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Egg white is lower in Sugar (difference - 1.9g)
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 6.126g)
Which food is cheaper?
Egg white is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)