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Walnut vs. Game raw — In-Depth Nutrition Comparison

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How are walnut and game raw different?

  • Walnut is higher in copper, manganese, magnesium, fiber, and folate; however, game raw is richer in vitamin B12, vitamin B3, and vitamin B2.
  • Daily need coverage for vitamin B12 for game raw is 263% higher.
  • Game raw has less saturated fat.

Nuts, walnuts, english and Game meat, deer, raw are the varieties used in this article.

Infographic

Walnut vs Game raw 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
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 16% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +587%
Contains more CalciumCalcium +1860%
Contains more PotassiumPotassium +38.7%
Contains more CopperCopper +526.9%
Contains more ZincZinc +47.8%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +8226.8%
Contains more IronIron +16.8%
Contains more SeleniumSelenium +98%

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% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45.1%
Contains more Vitamin KVitamin K +145.5%
Contains more FolateFolate +2350%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +220%
Contains more Vitamin B3Vitamin B3 +466.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
3
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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more FatsFats +2594.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +69.5%
Contains more ProteinProtein +50.8%
Contains more WaterWater +1707.6%

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains more Mono. FatMonounsaturated fat +1233.3%
Contains more Poly. FatPolyunsaturated fat +9937%
Contains less Sat. FatSaturated fat -84.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Game raw DV% diff.
Polyunsaturated fat 47.174g 0.47g 311%
Vitamin B12 0µg 6.31µg 263%
Copper 1.586mg 0.253mg 148%
Manganese 3.414mg 0.041mg 147%
Fats 65.21g 2.42g 97%
Vitamin B3 1.125mg 6.37mg 33%
Magnesium 158mg 23mg 32%
Cholesterol 0mg 85mg 28%
Fiber 6.7g 0g 27%
Calories 654kcal 120kcal 27%
Vitamin B2 0.15mg 0.48mg 25%
Folate 98µg 4µg 24%
Saturated fat 6.126g 0.95g 24%
Monounsaturated fat 8.933g 0.67g 21%
Phosphorus 346mg 202mg 21%
Protein 15.23g 22.96g 15%
Vitamin B6 0.537mg 0.37mg 13%
Vitamin B5 0.57mg 11%
Vitamin B1 0.341mg 0.22mg 10%
Selenium 4.9µg 9.7µg 9%
Calcium 98mg 5mg 9%
Zinc 3.09mg 2.09mg 9%
Choline 39.2mg 7%
Iron 2.91mg 3.4mg 6%
Carbs 13.71g 0g 5%
Potassium 441mg 318mg 4%
Vitamin E 0.7mg 0.2mg 3%
Sodium 2mg 51mg 2%
Vitamin K 2.7µg 1.1µg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Sugar 2.61g 0g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0%
Threonine 0.596mg 1.08mg 0%
Isoleucine 0.625mg 0.908mg 0%
Leucine 1.17mg 1.951mg 0%
Lysine 0.424mg 2.006mg 0%
Methionine 0.236mg 0.566mg 0%
Phenylalanine 0.711mg 0.937mg 0%
Valine 0.753mg 1.073mg 0%
Histidine 0.391mg 1.135mg 0%
Fructose 0.09g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Game raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
90%
Game raw
Minerals Daily Need Coverage Score
152%
Walnut
47%
Game raw

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 49mg)
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?
Game raw
Game raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Game raw
Game raw is lower in Saturated fat (difference - 5.176g)
Which food is cheaper?
Game raw
Game raw is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.