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% |
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 |
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% |
