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Walnut vs. Gingerbread — In-Depth Nutrition Comparison

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Differences between walnut and gingerbread

  • Walnut has more copper, manganese, phosphorus, vitamin B6, zinc, magnesium, folate, and vitamin B1, while gingerbread has more selenium.
  • Walnut's daily need coverage for copper is 155% higher.
  • Gingerbread contains 8 times less zinc than walnut. Walnut contains 3.09mg of zinc, while gingerbread contains 0.39mg.
  • The amount of sodium in walnut is lower.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of gingerbread is 86.

The food types used in this comparison are Nuts, walnuts, english and Cake, gingerbread, prepared from recipe.

Infographic

Walnut vs Gingerbread 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more MagnesiumMagnesium +125.7%
Contains more CalciumCalcium +38%
Contains more CopperCopper +713.3%
Contains more ZincZinc +692.3%
Contains more PhosphorusPhosphorus +540.7%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +399.9%
Contains more SeleniumSelenium +232.7%
~equal in Potassium ~439mg
~equal in Iron ~2.88mg

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
8
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 0.33% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +79.5%
Contains more Vitamin B5Vitamin B5 +52%
Contains more Vitamin B6Vitamin B6 +182.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +197%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin B3Vitamin B3 +54.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.162mg

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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +290.5%
Contains more FatsFats +297.6%
Contains more CarbsCarbs +258.9%
Contains more WaterWater +588%
Contains more OtherOther +40.4%

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains more Mono. FatMonounsaturated fat +25.4%
Contains more Poly. FatPolyunsaturated fat +1018.9%
Contains less Sat. FatSaturated fat -32.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Gingerbread
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 Gingerbread DV% diff.
Polyunsaturated fat 47.174g 4.216g 286%
Copper 1.586mg 0.195mg 155%
Manganese 3.414mg 0.683mg 119%
Fats 65.21g 16.4g 75%
Phosphorus 346mg 54mg 42%
Vitamin B6 0.537mg 0.19mg 27%
Fiber 6.7g 27%
Zinc 3.09mg 0.39mg 25%
Protein 15.23g 3.9g 23%
Magnesium 158mg 70mg 21%
Selenium 4.9µg 16.3µg 21%
Folate 98µg 33µg 16%
Calories 654kcal 356kcal 15%
Sodium 2mg 327mg 14%
Vitamin B1 0.341mg 0.19mg 13%
Carbs 13.71g 49.2g 12%
Cholesterol 0mg 32mg 11%
Saturated fat 6.126g 4.122g 9%
Choline 39.2mg 7%
Monounsaturated fat 8.933g 7.124g 5%
Vitamin E 0.7mg 5%
Vitamin B5 0.57mg 0.375mg 4%
Vitamin B3 1.125mg 1.738mg 4%
Calcium 98mg 71mg 3%
Vitamin B12 0µg 0.06µg 3%
Vitamin K 2.7µg 2%
Vitamin B2 0.15mg 0.162mg 1%
Vitamin C 1.3mg 0.1mg 1%
Vitamin A 1µg 14µg 1%
Net carbs 7.01g 49.2g N/A
Potassium 441mg 439mg 0%
Iron 2.91mg 2.88mg 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.047mg 0%
Threonine 0.596mg 0.124mg 0%
Isoleucine 0.625mg 0.151mg 0%
Leucine 1.17mg 0.279mg 0%
Lysine 0.424mg 0.131mg 0%
Methionine 0.236mg 0.08mg 0%
Phenylalanine 0.711mg 0.195mg 0%
Valine 0.753mg 0.173mg 0%
Histidine 0.391mg 0.087mg 0%
Fructose 0.09g 0%
Omega-3 - DHA 0g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Gingerbread
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
17%
Gingerbread
Minerals Daily Need Coverage Score
152%
Walnut
54%
Gingerbread

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 325mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 86)
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?
Gingerbread
Gingerbread is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated fat?
Gingerbread
Gingerbread is lower in Saturated fat (difference - 2.004g)
Which food is cheaper?
Gingerbread
Gingerbread 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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.