Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. English muffin — In-Depth Nutrition Comparison

Compare

The main differences between walnut and English muffins

  • Walnut is richer than English muffins in copper, manganese, vitamin B6, magnesium, phosphorus, iron, zinc, and fiber.
  • Daily need coverage for copper for walnut is 162% higher.
  • Walnut contains 24 times more saturated fat than English muffins. Walnut contains 6.126g of saturated fat, while English muffins contain 0.259g.
  • Walnut has a lower glycemic index than English muffins.

Food types used in this article are Nuts, walnuts, english and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Walnut vs English muffin 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
10
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +652.4%
Contains more CalciumCalcium +88.5%
Contains more PotassiumPotassium +236.6%
Contains more IronIron +227%
Contains more CopperCopper +1129.5%
Contains more ZincZinc +341.4%
Contains more PhosphorusPhosphorus +160.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +856.3%
Contains more SeleniumSelenium +∞%

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
9
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +88.4%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +1148.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +164.9%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +39.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.154mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
2
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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +97.8%
Contains more FatsFats +3522.8%
Contains more CarbsCarbs +235.5%
Contains more WaterWater +934.4%
Contains more OtherOther +34.8%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +2857.9%
Contains more Poly. FatPolyunsaturated fat +5212.4%
Contains less Sat. FatSaturated fat -95.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut English muffin DV% diff.
Polyunsaturated fat 47.174g 0.888g 309%
Copper 1.586mg 0.129mg 162%
Manganese 3.414mg 0.357mg 133%
Fats 65.21g 1.8g 98%
Vitamin B6 0.537mg 0.043mg 38%
Magnesium 158mg 21mg 33%
Phosphorus 346mg 133mg 30%
Saturated fat 6.126g 0.259g 27%
Iron 2.91mg 0.89mg 25%
Monounsaturated fat 8.933g 0.302g 22%
Zinc 3.09mg 0.7mg 22%
Calories 654kcal 235kcal 21%
Sodium 2mg 464mg 20%
Fiber 6.7g 2.7g 16%
Folate 98µg 37µg 15%
Protein 15.23g 7.7g 15%
Vitamin B1 0.341mg 0.181mg 13%
Carbs 13.71g 46g 11%
Selenium 4.9µg 9%
Potassium 441mg 131mg 9%
Choline 39.2mg 7%
Calcium 98mg 52mg 5%
Vitamin E 0.7mg 5%
Vitamin B3 1.125mg 1.566mg 3%
Vitamin B5 0.57mg 0.446mg 2%
Vitamin B12 0µg 0.04µg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0.1mg 1%
Net carbs 7.01g 43.3g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Vitamin B2 0.15mg 0.154mg 0%
Tryptophan 0.17mg 0.092mg 0%
Threonine 0.596mg 0.242mg 0%
Isoleucine 0.625mg 0.315mg 0%
Leucine 1.17mg 0.553mg 0%
Lysine 0.424mg 0.241mg 0%
Methionine 0.236mg 0.139mg 0%
Phenylalanine 0.711mg 0.379mg 0%
Valine 0.753mg 0.353mg 0%
Histidine 0.391mg 0.17mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
14%
English muffin
Minerals Daily Need Coverage Score
152%
Walnut
30%
English muffin

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 462mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 77)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 5.867g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.