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Walnut vs. French fries — In-Depth Nutrition Comparison

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Summary of differences between walnut and french fries

  • French fries have less copper, manganese, phosphorus, magnesium, iron, zinc, folate, vitamin B1, and vitamin B6 than walnut.
  • Walnut covers your daily need for copper, 162% more than french fries.
  • Walnut has 14 times more manganese than french fries. While walnut has 3.414mg of manganese, french fries have only 0.247mg.
  • French fries have less saturated fat.
  • The glycemic index of french fries is higher.

These are the specific foods used in this comparison Nuts, walnuts, english and Fast foods, potato, french fried in vegetable oil.

Infographic

Walnut vs French fries infographic
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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.
Walnut
9
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +351.4%
Contains more CalciumCalcium +444.4%
Contains more IronIron +259.3%
Contains more CopperCopper +1179%
Contains more ZincZinc +518%
Contains more PhosphorusPhosphorus +176.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1282.2%
Contains more SeleniumSelenium +444.4%
Contains more PotassiumPotassium +31.3%

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
5
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +100.6%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B6Vitamin B6 +44.4%
Contains more FolateFolate +226.7%
Contains more Vitamin CVitamin C +261.5%
Contains more Vitamin EVitamin E +138.6%
Contains more Vitamin B3Vitamin B3 +167%
Contains more Vitamin KVitamin K +314.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.58mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~36.8mg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +344%
Contains more FatsFats +342.7%
Contains more CarbsCarbs +202.3%
Contains more WaterWater +847.2%
~equal in Other ~1.85g

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +49.7%
Contains more Poly. FatPolyunsaturated fat +773.9%
Contains less Sat. FatSaturated fat -61.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut French fries DV% diff.
Polyunsaturated fat 47.174g 5.398g 279%
Copper 1.586mg 0.124mg 162%
Manganese 3.414mg 0.247mg 138%
Fats 65.21g 14.73g 78%
Phosphorus 346mg 125mg 32%
Magnesium 158mg 35mg 29%
Iron 2.91mg 0.81mg 26%
Protein 15.23g 3.43g 24%
Zinc 3.09mg 0.5mg 24%
Folate 98µg 30µg 17%
Saturated fat 6.126g 2.336g 17%
Calories 654kcal 312kcal 17%
Vitamin B1 0.341mg 0.17mg 14%
Vitamin B6 0.537mg 0.372mg 13%
Vitamin B3 1.125mg 3.004mg 12%
Fiber 6.7g 3.8g 12%
Vitamin B2 0.15mg 0.039mg 9%
Sodium 2mg 210mg 9%
Carbs 13.71g 41.44g 9%
Calcium 98mg 18mg 8%
Selenium 4.9µg 0.9µg 7%
Vitamin K 2.7µg 11.2µg 7%
Monounsaturated fat 8.933g 5.969g 7%
Vitamin E 0.7mg 1.67mg 6%
Potassium 441mg 579mg 4%
Vitamin C 1.3mg 4.7mg 4%
Net carbs 7.01g 37.64g N/A
Sugar 2.61g 0.3g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Vitamin B5 0.57mg 0.58mg 0%
Trans fat 0.06g N/A
Choline 39.2mg 36.8mg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 0%
Isoleucine 0.625mg 0%
Leucine 1.17mg 0%
Lysine 0.424mg 0%
Methionine 0.236mg 0%
Phenylalanine 0.711mg 0%
Valine 0.753mg 0%
Histidine 0.391mg 0%
Fructose 0.09g 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0g 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut French fries
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
French fries
Minerals Daily Need Coverage Score
152%
Walnut
28%
French fries

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 208mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 3.79g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.