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Walnut vs. French toast — In-Depth Nutrition Comparison

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The main differences between walnut and french toast

  • Walnut is richer in copper, manganese, vitamin B6, magnesium, phosphorus, and zinc, yet french toast is richer in selenium.
  • Daily need coverage for copper for walnut is 170% higher.
  • Walnut contains 18 times more manganese than french toast. Walnut contains 3.414mg of manganese, while french toast contains 0.188mg.
  • French toast contains less saturated fat.
  • Walnut has a lower glycemic index than french toast.

Food types used in this article are Nuts, walnuts, english and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Walnut vs French toast 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
8
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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +829.4%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +74.3%
Contains more CopperCopper +2634.5%
Contains more ZincZinc +361.2%
Contains more PhosphorusPhosphorus +195.7%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1716%
Contains more SeleniumSelenium +310.2%
~equal in Calcium ~100mg

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
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 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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin CVitamin C +333.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B6Vitamin B6 +625.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +127.9%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +12300%
Contains more Vitamin B2Vitamin B2 +114%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.549mg

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% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +97.8%
Contains more FatsFats +503.8%
Contains more CarbsCarbs +82.3%
Contains more WaterWater +1244%
~equal in Other ~1.8g

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains more Mono. FatMonounsaturated fat +97.5%
Contains more Poly. FatPolyunsaturated fat +1718.6%
Contains less Sat. FatSaturated fat -55.6%

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 toast
Lower in Cholesterol ok
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

All nutrients comparison - raw data values

Nutrient Walnut French toast DV% diff.
Polyunsaturated fat 47.174g 2.594g 297%
Copper 1.586mg 0.058mg 170%
Manganese 3.414mg 0.188mg 140%
Fats 65.21g 10.8g 84%
Cholesterol 0mg 116mg 39%
Vitamin B6 0.537mg 0.074mg 36%
Magnesium 158mg 17mg 34%
Phosphorus 346mg 117mg 33%
Selenium 4.9µg 20.1µg 28%
Fiber 6.7g 27%
Zinc 3.09mg 0.67mg 22%
Sodium 2mg 479mg 21%
Calories 654kcal 229kcal 21%
Iron 2.91mg 1.67mg 16%
Protein 15.23g 7.7g 15%
Saturated fat 6.126g 2.723g 15%
Folate 98µg 43µg 14%
Vitamin A 1µg 124µg 14%
Vitamin B12 0µg 0.31µg 13%
Vitamin B2 0.15mg 0.321mg 13%
Vitamin B1 0.341mg 0.204mg 11%
Monounsaturated fat 8.933g 4.524g 11%
Potassium 441mg 134mg 9%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Carbs 13.71g 25g 4%
Vitamin B3 1.125mg 1.628mg 3%
Vitamin K 2.7µg 2%
Vitamin C 1.3mg 0.3mg 1%
Net carbs 7.01g 25g N/A
Calcium 98mg 100mg 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Vitamin B5 0.57mg 0.549mg 0%
Tryptophan 0.17mg 0.094mg 0%
Threonine 0.596mg 0.305mg 0%
Isoleucine 0.625mg 0.375mg 0%
Leucine 1.17mg 0.621mg 0%
Lysine 0.424mg 0.413mg 0%
Methionine 0.236mg 0.188mg 0%
Phenylalanine 0.711mg 0.389mg 0%
Valine 0.753mg 0.419mg 0%
Histidine 0.391mg 0.179mg 0%
Fructose 0.09g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut French toast
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
25%
French toast
Minerals Daily Need Coverage Score
152%
Walnut
40%
French toast

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 477mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 67)
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?
French toast
French toast is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
French toast
French toast is lower in Saturated fat (difference - 3.403g)
Which food is cheaper?
French toast
French toast is cheaper (difference - $5)

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 toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.