Walnut vs. Margarine — In-Depth Nutrition Comparison
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Important differences between walnut and margarine
- Walnut has more copper, phosphorus, vitamin B6, magnesium, iron, and zinc; however, margarine has more vitamin K, vitamin A, and vitamin E.
- Walnut's daily need coverage for copper is 176% more.
- Walnut is lower in saturated fat.
The food varieties used in the comparison are Nuts, walnuts, english and Margarine, regular, 80% fat, composite, stick, without salt.
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 | +3166.7% |
| Contains more PotassiumPotassium | +2350% |
| Contains more IronIron | +4750% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +6820% |
| Contains more ManganeseManganese | +∞% |
| 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 CVitamin C | +550% |
| Contains more Vitamin B1Vitamin B1 | +3310% |
| Contains more Vitamin B2Vitamin B2 | +305.4% |
| Contains more Vitamin B3Vitamin B3 | +4791.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +5866.7% |
| Contains more FolateFolate | +9700% |
| Contains more CholineCholine | +216.1% |
| Contains more Vitamin AVitamin A | +81800% |
| Contains more Vitamin EVitamin E | +1185.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +3344.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +9418.8% |
| Contains more CarbsCarbs | +1858.6% |
| Contains more FatsFats | +23.8% |
| Contains more WaterWater | +305.9% |
~equal in
Other
~1.91g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -59.7% |
| Contains more Poly. FatPolyunsaturated fat | +94.1% |
| Contains more Mono. FatMonounsaturated fat | +335.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.586mg | 0mg | 176% |
| Polyunsaturated fat | 47.174g | 24.302g | 152% |
| Manganese | 3.414mg | 148% | |
| Vitamin A | 1µg | 819µg | 91% |
| Monounsaturated fat | 8.933g | 38.877g | 75% |
| Vitamin K | 2.7µg | 93µg | 75% |
| Vitamin E | 0.7mg | 9mg | 55% |
| Phosphorus | 346mg | 5mg | 49% |
| Vitamin B6 | 0.537mg | 0.009mg | 41% |
| Saturated fat | 6.126g | 15.189g | 41% |
| Magnesium | 158mg | 3mg | 37% |
| Iron | 2.91mg | 0.06mg | 36% |
| Protein | 15.23g | 0.16g | 30% |
| Zinc | 3.09mg | 0mg | 28% |
| Vitamin B1 | 0.341mg | 0.01mg | 28% |
| Fiber | 6.7g | 0g | 27% |
| Folate | 98µg | 1µg | 24% |
| Fats | 65.21g | 80.71g | 24% |
| Potassium | 441mg | 18mg | 12% |
| Vitamin B5 | 0.57mg | 11% | |
| Calcium | 98mg | 3mg | 10% |
| Selenium | 4.9µg | 0µg | 9% |
| Vitamin B2 | 0.15mg | 0.037mg | 9% |
| Vitamin B3 | 1.125mg | 0.023mg | 7% |
| Choline | 39.2mg | 12.4mg | 5% |
| Carbs | 13.71g | 0.7g | 4% |
| Vitamin B12 | 0µg | 0.1µg | 4% |
| Calories | 654kcal | 717kcal | 3% |
| Vitamin C | 1.3mg | 0.2mg | 1% |
| Net carbs | 7.01g | 0.7g | N/A |
| Sugar | 2.61g | 0g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Trans fat | 14.89g | N/A | |
| 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% | |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Linoleic acid | 21.522g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
55%
Minerals Daily Need Coverage Score
152%
1%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated fat?
Walnut is lower in Saturated fat (difference - 9.063g)
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food is lower in Sugar?
Margarine is lower in Sugar (difference - 2.61g)
Which food is cheaper?
Margarine is cheaper (difference - $4.5)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)