Walnut vs. Asparagus — In-Depth Nutrition Comparison
Compare
What are the main differences between walnut and asparagus?
- Walnut is richer in copper, manganese, phosphorus, vitamin B6, magnesium, zinc, fiber, and vitamin B1, yet asparagus is richer in vitamin K.
- Walnut's daily need coverage for copper is 155% higher.
- Walnut has 153 times more saturated fat than asparagus. Walnut has 6.126g of saturated fat, while asparagus has 0.04g.
- Walnut has a lower glycemic index than asparagus.
We used Nuts, walnuts, english and Asparagus, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +1028.6% |
| Contains more CalciumCalcium | +308.3% |
| Contains more PotassiumPotassium | +118.3% |
| Contains more IronIron | +36% |
| Contains more CopperCopper | +739.2% |
| Contains more ZincZinc | +472.2% |
| Contains more PhosphorusPhosphorus | +565.4% |
| Contains more ManganeseManganese | +2060.8% |
| Contains more SeleniumSelenium | +113% |
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.
| Contains more Vitamin B1Vitamin B1 | +138.5% |
| Contains more Vitamin B3Vitamin B3 | +15% |
| Contains more Vitamin B5Vitamin B5 | +108% |
| Contains more Vitamin B6Vitamin B6 | +490.1% |
| Contains more FolateFolate | +88.5% |
| Contains more CholineCholine | +145% |
| Contains more Vitamin CVitamin C | +330.8% |
| Contains more Vitamin AVitamin A | +3700% |
| Contains more Vitamin EVitamin E | +61.4% |
| Contains more Vitamin KVitamin K | +1440.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.05g | 314% |
| Copper | 1.586mg | 0.189mg | 155% |
| Manganese | 3.414mg | 0.158mg | 142% |
| Fats | 65.21g | 0.12g | 100% |
| Phosphorus | 346mg | 52mg | 42% |
| Magnesium | 158mg | 14mg | 34% |
| Vitamin B6 | 0.537mg | 0.091mg | 34% |
| Calories | 654kcal | 20kcal | 32% |
| Vitamin K | 2.7µg | 41.6µg | 32% |
| Saturated fat | 6.126g | 0.04g | 28% |
| Protein | 15.23g | 2.2g | 26% |
| Zinc | 3.09mg | 0.54mg | 23% |
| Monounsaturated fat | 8.933g | 0g | 22% |
| Fiber | 6.7g | 2.1g | 18% |
| Vitamin B1 | 0.341mg | 0.143mg | 17% |
| Folate | 98µg | 52µg | 12% |
| Iron | 2.91mg | 2.14mg | 10% |
| Calcium | 98mg | 24mg | 7% |
| Potassium | 441mg | 202mg | 7% |
| Vitamin B5 | 0.57mg | 0.274mg | 6% |
| Vitamin C | 1.3mg | 5.6mg | 5% |
| Selenium | 4.9µg | 2.3µg | 5% |
| Choline | 39.2mg | 16mg | 4% |
| Vitamin A | 1µg | 38µg | 4% |
| Vitamin E | 0.7mg | 1.13mg | 3% |
| Carbs | 13.71g | 3.88g | 3% |
| Fructose | 0.09g | 1g | 1% |
| Vitamin B3 | 1.125mg | 0.978mg | 1% |
| Vitamin B2 | 0.15mg | 0.141mg | 1% |
| Net carbs | 7.01g | 1.78g | N/A |
| Sugar | 2.61g | 1.88g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Tryptophan | 0.17mg | 0.027mg | 0% |
| Threonine | 0.596mg | 0.084mg | 0% |
| Isoleucine | 0.625mg | 0.075mg | 0% |
| Leucine | 1.17mg | 0.128mg | 0% |
| Lysine | 0.424mg | 0.104mg | 0% |
| Methionine | 0.236mg | 0.031mg | 0% |
| Phenylalanine | 0.711mg | 0.075mg | 0% |
| Valine | 0.753mg | 0.115mg | 0% |
| Histidine | 0.391mg | 0.049mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +592.3% |
| Contains more FatsFats | +54241.7% |
| Contains more CarbsCarbs | +253.4% |
| Contains more OtherOther | +206.9% |
| Contains more WaterWater | +2190.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +94248% |
| Contains less Sat. FatSaturated fat | -99.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +956.5% |
| Contains more GlucoseGlucose | +712.5% |
| Contains more FructoseFructose | +1011.1% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
