Walnut vs. Matzo — In-Depth Nutrition Comparison
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Important differences between walnut and matzo
- Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, zinc, and folate; however, matzo has more selenium and vitamin B3.
- Walnut's daily need coverage for copper is 170% more.
- Walnut has 27 times more saturated fat than matzo. Walnut has 6.126g of saturated fat, while matzo has 0.226g.
The food varieties used in the comparison are Nuts, walnuts, english and Crackers, matzo, plain.
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 | +532% |
| Contains more CalciumCalcium | +653.8% |
| Contains more PotassiumPotassium | +293.8% |
| Contains more CopperCopper | +2543.3% |
| Contains more ZincZinc | +354.4% |
| Contains more PhosphorusPhosphorus | +288.8% |
| Contains more ManganeseManganese | +425.2% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +653.1% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1066.7% |
| Contains more Vitamin B5Vitamin B5 | +28.7% |
| Contains more Vitamin B6Vitamin B6 | +367% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more FolateFolate | +476.5% |
| Contains more CholineCholine | +263% |
| Contains more Vitamin B1Vitamin B1 | +13.5% |
| Contains more Vitamin B2Vitamin B2 | +94% |
| Contains more Vitamin B3Vitamin B3 | +246% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.603g | 310% |
| Copper | 1.586mg | 0.06mg | 170% |
| Manganese | 3.414mg | 0.65mg | 120% |
| Fats | 65.21g | 1.4g | 98% |
| Selenium | 4.9µg | 36.9µg | 58% |
| Phosphorus | 346mg | 89mg | 37% |
| Magnesium | 158mg | 25mg | 32% |
| Vitamin B6 | 0.537mg | 0.115mg | 32% |
| Saturated fat | 6.126g | 0.226g | 27% |
| Carbs | 13.71g | 83.7g | 23% |
| Monounsaturated fat | 8.933g | 0.127g | 22% |
| Zinc | 3.09mg | 0.68mg | 22% |
| Folate | 98µg | 17µg | 20% |
| Vitamin B3 | 1.125mg | 3.892mg | 17% |
| Fiber | 6.7g | 3g | 15% |
| Calories | 654kcal | 395kcal | 13% |
| Vitamin B2 | 0.15mg | 0.291mg | 11% |
| Protein | 15.23g | 10g | 10% |
| Potassium | 441mg | 112mg | 10% |
| Calcium | 98mg | 13mg | 9% |
| Choline | 39.2mg | 10.8mg | 5% |
| Vitamin B1 | 0.341mg | 0.387mg | 4% |
| Vitamin E | 0.7mg | 0.06mg | 4% |
| Vitamin B5 | 0.57mg | 0.443mg | 3% |
| Iron | 2.91mg | 3.16mg | 3% |
| Vitamin K | 2.7µg | 0.3µg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 80.7g | N/A |
| Sugar | 2.61g | 0.29g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Vitamin A | 1µg | 0µg | 0% |
| Tryptophan | 0.17mg | 0.116mg | 0% |
| Threonine | 0.596mg | 0.267mg | 0% |
| Isoleucine | 0.625mg | 0.371mg | 0% |
| Leucine | 1.17mg | 0.692mg | 0% |
| Lysine | 0.424mg | 0.193mg | 0% |
| Methionine | 0.236mg | 0.176mg | 0% |
| Phenylalanine | 0.711mg | 0.494mg | 0% |
| Valine | 0.753mg | 0.42mg | 0% |
| Histidine | 0.391mg | 0.213mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.3% |
| Contains more FatsFats | +4557.9% |
| Contains more OtherOther | +196.7% |
| Contains more CarbsCarbs | +510.5% |
~equal in
Water
~4.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +6933.9% |
| Contains more Poly. FatPolyunsaturated fat | +7723.2% |
| Contains less Sat. FatSaturated fat | -96.3% |
