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  6. Walnut vs. Garlic

Walnut vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between walnut and garlic

  • Walnut has more copper, manganese, magnesium, phosphorus, folate, fiber, and zinc; however, garlic is richer in vitamin B6 and vitamin C.
  • Walnut covers your daily copper needs 143% more than garlic.
  • Garlic has 69 times less saturated fat than walnut. Walnut has 6.126g of saturated fat, while garlic has 0.089g.
  • Garlic has a higher glycemic index. The glycemic index of garlic is 30, while the glycemic index of walnut is 0.

Specific food types used in this comparison are Nuts, walnuts, english and Garlic, raw.

Infographic

Walnut vs Garlic 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
Walnut
7
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%
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +532%
Contains more IronIron +71.2%
Contains more CopperCopper +430.4%
Contains more ZincZinc +166.4%
Contains more PhosphorusPhosphorus +126.1%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +104.2%
Contains more CalciumCalcium +84.7%
Contains more SeleniumSelenium +189.8%
~equal in Potassium ~401mg

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
Walnut
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Garlic
Garlic
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +775%
Contains more Vitamin B1Vitamin B1 +70.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +60.7%
Contains more Vitamin KVitamin K +58.8%
Contains more FolateFolate +3166.7%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin B6Vitamin B6 +130%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.596mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Garlic DV% diff.
Polyunsaturated fat 47.174g 0.249g 313%
Copper 1.586mg 0.299mg 143%
Fats 65.21g 0.5g 100%
Manganese 3.414mg 1.672mg 76%
Vitamin B6 0.537mg 1.235mg 54%
Vitamin C 1.3mg 31.2mg 33%
Magnesium 158mg 25mg 32%
Phosphorus 346mg 153mg 28%
Saturated fat 6.126g 0.089g 27%
Calories 654kcal 149kcal 25%
Folate 98µg 3µg 24%
Monounsaturated fat 8.933g 0.011g 22%
Protein 15.23g 6.36g 18%
Fiber 6.7g 2.1g 18%
Zinc 3.09mg 1.16mg 18%
Selenium 4.9µg 14.2µg 17%
Iron 2.91mg 1.7mg 15%
Vitamin B1 0.341mg 0.2mg 12%
Calcium 98mg 181mg 8%
Carbs 13.71g 33.06g 6%
Vitamin E 0.7mg 0.08mg 4%
Vitamin B2 0.15mg 0.11mg 3%
Vitamin B3 1.125mg 0.7mg 3%
Choline 39.2mg 23.2mg 3%
Potassium 441mg 401mg 1%
Sodium 2mg 17mg 1%
Vitamin B5 0.57mg 0.596mg 1%
Vitamin K 2.7µg 1.7µg 1%
Protein per 100 calories 2.3g 4.3g N/A
Calories per 10 g protein 429kcal 234kcal N/A
Weight per 100 calories 15g 67g N/A
Unsaturated / Saturated Fat ratio 9.2 2.9 N/A
Net carbs 7.01g 30.96g N/A
Sugar 2.61g 1g N/A
Starch 0.06g 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.066mg 0%
Threonine 0.596mg 0.157mg 0%
Isoleucine 0.625mg 0.217mg 0%
Leucine 1.17mg 0.308mg 0%
Lysine 0.424mg 0.273mg 0%
Methionine 0.236mg 0.076mg 0%
Phenylalanine 0.711mg 0.183mg 0%
Valine 0.753mg 0.291mg 0%
Histidine 0.391mg 0.113mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +139.5%
Contains more FatsFats +12942%
Contains more OtherOther +18.7%
Contains more CarbsCarbs +141.1%
Contains more WaterWater +1339.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +81109.1%
Contains more Poly. FatPolyunsaturated fat +18845.4%
Contains less Sat. FatSaturated fat -98.5%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.