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Walnut vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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Important differences between walnut and mcDonald's Big Mac

  • Walnut has more copper, manganese, magnesium, phosphorus, fiber, vitamin B1, and folate; however, mcDonald's Big Mac has more vitamin B12 and vitamin B3.
  • Walnut's daily need coverage for copper is 165% more.
  • Walnut has 17 times more manganese than mcDonald's Big Mac. Walnut has 3.414mg of manganese, while mcDonald's Big Mac has 0.206mg.
  • Walnut is lower in sodium.
  • McDonald's Big Mac has a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and McDONALD'S, BIG MAC.

Infographic

Walnut vs McDonald's Big Mac 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
9
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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +690%
Contains more PotassiumPotassium +143.6%
Contains more IronIron +45.5%
Contains more CopperCopper +1518.4%
Contains more ZincZinc +61.8%
Contains more PhosphorusPhosphorus +183.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +1557.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +18.4%

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
9
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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +93.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +113%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +39.3%
Contains more Vitamin B3Vitamin B3 +200.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +28.8%
Contains more FatsFats +335.9%
Contains more CarbsCarbs +46.5%
Contains more WaterWater +1160.4%
~equal in Other ~1.84g

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated fat +157.1%
Contains more Poly. FatPolyunsaturated fat +15316.3%
Contains less Sat. FatSaturated fat -37.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
2
2% 91% 3% 3%
Starch: 0.06 g
Sucrose: 2.43 g
Glucose: 0.08 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
12% 26% 42% 8% 12%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 1.04 g
Fructose: 1.69 g
Lactose: 0.32 g
Maltose: 0.49 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +428.3%
Contains more GlucoseGlucose +1200%
Contains more FructoseFructose +1777.8%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut McDonald's Big Mac
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Walnut McDonald's Big Mac DV% diff.
Polyunsaturated fat 47.174g 0.306g 312%
Copper 1.586mg 0.098mg 165%
Manganese 3.414mg 0.206mg 139%
Fats 65.21g 14.96g 77%
Vitamin B6 0.537mg 41%
Vitamin B12 0µg 0.88µg 37%
Magnesium 158mg 20mg 33%
Phosphorus 346mg 122mg 32%
Calories 654kcal 257kcal 20%
Sodium 2mg 460mg 20%
Fiber 6.7g 1.6g 20%
Monounsaturated fat 8.933g 3.474g 14%
Vitamin B3 1.125mg 3.384mg 14%
Vitamin B1 0.341mg 0.176mg 14%
Folate 98µg 46µg 13%
Cholesterol 0mg 36mg 12%
Vitamin B5 0.57mg 11%
Saturated fat 6.126g 3.803g 11%
Zinc 3.09mg 1.91mg 11%
Iron 2.91mg 2mg 11%
Selenium 4.9µg 9%
Potassium 441mg 181mg 8%
Protein 15.23g 11.82g 7%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Vitamin B2 0.15mg 0.209mg 5%
Vitamin K 2.7µg 2%
Fructose 0.09g 1.69g 2%
Carbs 13.71g 20.08g 2%
Calcium 98mg 116mg 2%
Vitamin C 1.3mg 0.4mg 1%
Net carbs 7.01g 18.48g N/A
Sugar 2.61g 3.97g N/A
Starch 0.06g 0%
Vitamin A 1µg 0%
Trans fat 0.588g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut McDonald's Big Mac
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
152%
Walnut
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.36g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 458mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut
Walnut is relatively richer in vitamins
Which food is lower in Saturated fat?
McDonald's Big Mac
McDonald's Big Mac is lower in Saturated fat (difference - 2.323g)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $5)

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.