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Walnut vs. Caviar — In-Depth Nutrition Comparison

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What are the differences between Walnut and Caviar?

  • Walnut is higher in Copper, and Manganese, yet Caviar is higher in Vitamin B12, Iron, Selenium, Choline, Vitamin B5, and Vitamin B2.
  • Caviar's daily need coverage for Vitamin B12 is 833% more.
  • Walnut has 68 times more Manganese than Caviar. While Walnut has 3.414mg of Manganese, Caviar has only 0.05mg.
  • The amount of Sodium in Walnut is lower.

We used Nuts, walnuts, english and Fish, caviar, black and red, granular types in this article.

Infographic

Walnut vs Caviar 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
5
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%
Caviar
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +143.6%
Contains more CopperCopper +1341.8%
Contains more ZincZinc +225.3%
Contains less SodiumSodium -99.9%
Contains more ManganeseManganese +6728%
Contains more MagnesiumMagnesium +89.9%
Contains more CalciumCalcium +180.6%
Contains more IronIron +308.2%
Contains more SeleniumSelenium +1236.7%
~equal in Phosphorus ~356mg

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
6
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% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Caviar
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 0% 54% 38% 87% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +79.5%
Contains more Vitamin B3Vitamin B3 +837.5%
Contains more Vitamin B6Vitamin B6 +67.8%
Contains more Vitamin KVitamin K +350%
Contains more FolateFolate +96%
Contains more Vitamin AVitamin A +4425%
Contains more Vitamin E Vitamin E +170%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +313.3%
Contains more Vitamin B5Vitamin B5 +514%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1152.3%

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
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more FatsFats +264.3%
Contains more CarbsCarbs +242.8%
Contains more ProteinProtein +61.5%
Contains more WaterWater +1067.1%
Contains more OtherOther +237.1%

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
Caviar
1
25% 29% 46%
Saturated Fat: Sat. Fat 4.06 g
Monounsaturated Fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains more Mono. FatMonounsaturated Fat +92.9%
Contains more Poly. FatPolyunsaturated fat +537.1%
Contains less Sat. FatSaturated Fat -33.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Caviar Opinion
Calories 654kcal 264kcal Walnut
Protein 15.23g 24.6g Caviar
Fats 65.21g 17.9g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 4g Walnut
Carbs 13.71g 4g Walnut
Cholesterol 0mg 588mg Walnut
Vitamin D 0IU 117IU Caviar
Magnesium 158mg 300mg Caviar
Calcium 98mg 275mg Caviar
Potassium 441mg 181mg Walnut
Iron 2.91mg 11.88mg Caviar
Sugar 2.61g 0g Caviar
Fiber 6.7g 0g Walnut
Copper 1.586mg 0.11mg Walnut
Zinc 3.09mg 0.95mg Walnut
Starch 0.06g Walnut
Phosphorus 346mg 356mg Caviar
Sodium 2mg 1500mg Walnut
Vitamin A 20IU 905IU Caviar
Vitamin A RAE 1µg 271µg Caviar
Vitamin E 0.7mg 1.89mg Caviar
Vitamin D 0µg 2.9µg Caviar
Manganese 3.414mg 0.05mg Walnut
Selenium 4.9µg 65.5µg Caviar
Vitamin B1 0.341mg 0.19mg Walnut
Vitamin B2 0.15mg 0.62mg Caviar
Vitamin B3 1.125mg 0.12mg Walnut
Vitamin B5 0.57mg 3.5mg Caviar
Vitamin B6 0.537mg 0.32mg Walnut
Vitamin B12 0µg 20µg Caviar
Vitamin K 2.7µg 0.6µg Walnut
Folate 98µg 50µg Walnut
Choline 39.2mg 490.9mg Caviar
Saturated Fat 6.126g 4.06g Caviar
Monounsaturated Fat 8.933g 4.631g Walnut
Polyunsaturated fat 47.174g 7.405g Walnut
Tryptophan 0.17mg 0.323mg Caviar
Threonine 0.596mg 1.263mg Caviar
Isoleucine 0.625mg 1.035mg Caviar
Leucine 1.17mg 2.133mg Caviar
Lysine 0.424mg 1.834mg Caviar
Methionine 0.236mg 0.646mg Caviar
Phenylalanine 0.711mg 1.071mg Caviar
Valine 0.753mg 1.263mg Caviar
Histidine 0.391mg 0.649mg Caviar
Fructose 0.09g Walnut
Omega-3 - EPA 0g 2.741g Caviar
Omega-3 - DHA 0g 3.8g Caviar
Omega-3 - DPA 0g 0.229g Caviar

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Caviar
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Walnut
266%
Caviar
Minerals Daily Need Coverage Score
152%
Walnut
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 588mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1498mg)
Which food is cheaper?
Walnut
Walnut is cheaper (difference - $95)
Which food is lower in Sugar?
Caviar
Caviar is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Caviar
Caviar is lower in Saturated Fat (difference - 2.066g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.