Walnut vs. Juice — In-Depth Nutrition Comparison
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A recap on differences between walnut and juice
- Walnut has more copper, manganese, phosphorus, magnesium, iron, zinc, fiber, and folate; however, juice is higher in vitamin B3.
- Walnut covers your daily copper needs 174% more than juice.
- The glycemic index of juice is higher.
Food varieties used in this article are Nuts, walnuts, english and Beverages, Orange juice drink.
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.
| Contains more MagnesiumMagnesium | +5166.7% |
| Contains more CalciumCalcium | +4800% |
| Contains more PotassiumPotassium | +950% |
| Contains more IronIron | +2545.5% |
| Contains more CopperCopper | +8711.1% |
| Contains more ZincZinc | +15350% |
| Contains more PhosphorusPhosphorus | +8550% |
| Contains more ManganeseManganese | +48671.4% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +3400% |
| Contains more Vitamin B5Vitamin B5 | +850% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2350% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +1053.8% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B1Vitamin B1 | +11.4% |
| Contains more Vitamin B2Vitamin B2 | +186.7% |
| Contains more Vitamin B3Vitamin B3 | +344.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.01g | 314% |
| Copper | 1.586mg | 0.018mg | 174% |
| Manganese | 3.414mg | 0.007mg | 148% |
| Fats | 65.21g | 0g | 100% |
| Phosphorus | 346mg | 4mg | 49% |
| Magnesium | 158mg | 3mg | 37% |
| Iron | 2.91mg | 0.11mg | 35% |
| Protein | 15.23g | 0.2g | 30% |
| Calories | 654kcal | 54kcal | 30% |
| Saturated fat | 6.126g | 0g | 28% |
| Zinc | 3.09mg | 0.02mg | 28% |
| Fiber | 6.7g | 0.2g | 26% |
| Folate | 98µg | 4µg | 24% |
| Vitamin B3 | 1.125mg | 5mg | 24% |
| Monounsaturated fat | 8.933g | 0.01g | 22% |
| Vitamin B2 | 0.15mg | 0.43mg | 22% |
| Vitamin C | 1.3mg | 15mg | 15% |
| Potassium | 441mg | 42mg | 12% |
| Vitamin B5 | 0.57mg | 0.06mg | 10% |
| Calcium | 98mg | 2mg | 10% |
| Selenium | 4.9µg | 0µg | 9% |
| Choline | 39.2mg | 7% | |
| Vitamin E | 0.7mg | 0.02mg | 5% |
| Vitamin B6 | 0.537mg | 0.5mg | 3% |
| Vitamin B1 | 0.341mg | 0.38mg | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Carbs | 13.71g | 13.41g | 0% |
| Net carbs | 7.01g | 13.21g | N/A |
| Sugar | 2.61g | 9.36g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 1µg | 2µg | 0% |
| Tryptophan | 0.17mg | 0% | |
| Threonine | 0.596mg | 0% | |
| Isoleucine | 0.625mg | 0% | |
| Leucine | 1.17mg | 0% | |
| Lysine | 0.424mg | 0% | |
| Methionine | 0.236mg | 0% | |
| Phenylalanine | 0.711mg | 0% | |
| Valine | 0.753mg | 0% | |
| Histidine | 0.391mg | 0% | |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +7515% |
| Contains more FatsFats | +∞% |
| Contains more OtherOther | +836.8% |
| Contains more WaterWater | +2017.9% |
~equal in
Carbs
~13.41g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +89230% |
| Contains more Poly. FatPolyunsaturated fat | +471640% |
| Contains less Sat. FatSaturated fat | -100% |
