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Walnut vs. Lobster Raw — In-Depth Nutrition Comparison

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Important differences between Walnut and Lobster Raw

  • Walnut has more Manganese, Vitamin B6, Iron, Magnesium, Fiber, and Vitamin B1, however, Lobster Raw has more Selenium, and Vitamin B12.
  • Walnut's daily need coverage for Manganese is 146% more.
  • Lobster Raw is lower in Saturated Fat.

The food varieties used in the comparison are Nuts, walnuts, english and Crustaceans, lobster, northern, raw.

Infographic

Walnut vs Lobster 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more MagnesiumMagnesium +315.8%
Contains more CalciumCalcium +16.7%
Contains more PotassiumPotassium +120.5%
Contains more IronIron +1019.2%
Contains more CopperCopper +17.6%
Contains more PhosphorusPhosphorus +114.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +5996.4%
Contains more ZincZinc +14.2%
Contains more SeleniumSelenium +1198%

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
7
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% 1.2% 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% 0.24% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +1605%
Contains more Vitamin B2Vitamin B2 +971.4%
Contains more Vitamin B6Vitamin B6 +416.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +880%
Contains more Vitamin E Vitamin E +24.3%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +154.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +79.3%
~equal in Vitamin D ~0µg

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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more FatsFats +8594.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1888.9%
~equal in Protein ~16.52g
~equal in Other ~1.78g

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
26% 32% 42%
Saturated Fat: Sat. Fat 0.181 g
Monounsaturated Fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated Fat +3960.5%
Contains more Poly. FatPolyunsaturated fat +15837.2%
Contains less Sat. FatSaturated Fat -97%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Lobster Raw Opinion
Calories 654kcal 77kcal Walnut
Protein 15.23g 16.52g Lobster Raw
Fats 65.21g 0.75g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 0g Walnut
Carbs 13.71g 0g Walnut
Cholesterol 0mg 127mg Walnut
Vitamin D 0IU 1IU Lobster Raw
Magnesium 158mg 38mg Walnut
Calcium 98mg 84mg Walnut
Potassium 441mg 200mg Walnut
Iron 2.91mg 0.26mg Walnut
Sugar 2.61g 0g Lobster Raw
Fiber 6.7g 0g Walnut
Copper 1.586mg 1.349mg Walnut
Zinc 3.09mg 3.53mg Lobster Raw
Starch 0.06g 0g Walnut
Phosphorus 346mg 161mg Walnut
Sodium 2mg 423mg Walnut
Vitamin A 20IU 4IU Walnut
Vitamin A RAE 1µg 1µg
Vitamin E 0.7mg 0.87mg Lobster Raw
Manganese 3.414mg 0.056mg Walnut
Selenium 4.9µg 63.6µg Lobster Raw
Vitamin B1 0.341mg 0.02mg Walnut
Vitamin B2 0.15mg 0.014mg Walnut
Vitamin B3 1.125mg 1.591mg Lobster Raw
Vitamin B5 0.57mg 1.449mg Lobster Raw
Vitamin B6 0.537mg 0.104mg Walnut
Vitamin B12 0µg 1.25µg Lobster Raw
Vitamin K 2.7µg 0µg Walnut
Folate 98µg 10µg Walnut
Trans Fat 0.011g Walnut
Choline 39.2mg 70.3mg Lobster Raw
Saturated Fat 6.126g 0.181g Lobster Raw
Monounsaturated Fat 8.933g 0.22g Walnut
Polyunsaturated fat 47.174g 0.296g Walnut
Tryptophan 0.17mg 0.215mg Lobster Raw
Threonine 0.596mg 0.654mg Lobster Raw
Isoleucine 0.625mg 0.723mg Lobster Raw
Leucine 1.17mg 1.197mg Lobster Raw
Lysine 0.424mg 1.24mg Lobster Raw
Methionine 0.236mg 0.413mg Lobster Raw
Phenylalanine 0.711mg 0.68mg Walnut
Valine 0.753mg 0.741mg Walnut
Histidine 0.391mg 0.413mg Lobster Raw
Fructose 0.09g 0g Walnut
Omega-3 - EPA 0g 0.102g Lobster Raw
Omega-3 - DHA 0g 0.068g Lobster Raw
Omega-3 - DPA 0g 0.006g Lobster Raw
Omega-6 - Eicosadienoic acid 0g 0.006g Lobster Raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Lobster 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
28%
Lobster Raw
Minerals Daily Need Coverage Score
152%
Walnut
110%
Lobster Raw

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 127mg)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 421mg)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Lobster Raw
Lobster Raw is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Lobster Raw
Lobster Raw is lower in Saturated Fat (difference - 5.945g)
Which food is cheaper?
Lobster Raw
Lobster Raw is cheaper (difference - $5)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.