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  6. Walnut vs. Lobster Raw

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
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
Walnut
6
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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
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 EVitamin 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 A ~1µg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
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 DV% diff.
Polyunsaturated fat 47.174g 0.296g 313%
Manganese 3.414mg 0.056mg 146%
Selenium 4.9µg 63.6µg 107%
Fats 65.21g 0.75g 99%
Vitamin B12 0µg 1.25µg 52%
Cholesterol 0mg 127mg 42%
Iron 2.91mg 0.26mg 33%
Vitamin B6 0.537mg 0.104mg 33%
Calories 654kcal 77kcal 29%
Magnesium 158mg 38mg 29%
Fiber 6.7g 0g 27%
Vitamin B1 0.341mg 0.02mg 27%
Saturated fat 6.126g 0.181g 27%
Copper 1.586mg 1.349mg 26%
Phosphorus 346mg 161mg 26%
Monounsaturated fat 8.933g 0.22g 22%
Folate 98µg 10µg 22%
Sodium 2mg 423mg 18%
Vitamin B5 0.57mg 1.449mg 18%
Vitamin B2 0.15mg 0.014mg 10%
Potassium 441mg 200mg 7%
Choline 39.2mg 70.3mg 6%
Carbs 13.71g 0g 5%
Zinc 3.09mg 3.53mg 4%
Vitamin B3 1.125mg 1.591mg 3%
Protein 15.23g 16.52g 3%
Vitamin K 2.7µg 0µg 2%
Vitamin E 0.7mg 0.87mg 1%
Calcium 98mg 84mg 1%
Vitamin C 1.3mg 0mg 1%
Net carbs 7.01g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 2.61g 0g N/A
Starch 0.06g 0g 0%
Vitamin A 1µg 1µg 0%
Trans fat 0.011g N/A
Tryptophan 0.17mg 0.215mg 0%
Threonine 0.596mg 0.654mg 0%
Isoleucine 0.625mg 0.723mg 0%
Leucine 1.17mg 1.197mg 0%
Lysine 0.424mg 1.24mg 0%
Methionine 0.236mg 0.413mg 0%
Phenylalanine 0.711mg 0.68mg 0%
Valine 0.753mg 0.741mg 0%
Histidine 0.391mg 0.413mg 0%
Fructose 0.09g 0g 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0g 0.006g N/A

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.