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  6. Walnut vs. Millet raw

Walnut vs. Millet raw — In-Depth Nutrition Comparison

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What are the main differences between walnut and millet raw?

  • Walnut is richer in copper, manganese, zinc, vitamin B6, magnesium, calcium, and phosphorus, yet millet raw is richer in vitamin B3 and vitamin B2.
  • Walnut's daily need coverage for copper is 93% higher.
  • Walnut has 12 times more calcium than millet raw. Walnut has 98mg of calcium, while millet raw has 8mg.
  • Millet raw contains less saturated fat.
  • Walnut has a lower glycemic index than millet raw.

We used Nuts, walnuts, english and Millet, raw types in this comparison.

Infographic

Walnut vs Millet 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
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +38.6%
Contains more CalciumCalcium +1125%
Contains more PotassiumPotassium +126.2%
Contains more CopperCopper +111.5%
Contains more ZincZinc +83.9%
Contains more PhosphorusPhosphorus +21.4%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +109.2%
Contains more SeleniumSelenium +81.5%
~equal in Iron ~3.01mg

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
7
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1300%
Contains more Vitamin B6Vitamin B6 +39.8%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +15.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +93.3%
Contains more Vitamin B3Vitamin B3 +319.6%
Contains more Vitamin B5Vitamin B5 +48.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Millet raw DV% diff.
Polyunsaturated fat 47.174g 2.134g 300%
Fats 65.21g 4.22g 94%
Copper 1.586mg 0.75mg 93%
Manganese 3.414mg 1.632mg 77%
Saturated fat 6.126g 0.723g 25%
Vitamin B3 1.125mg 4.72mg 22%
Monounsaturated fat 8.933g 0.773g 20%
Carbs 13.71g 72.85g 20%
Calories 654kcal 378kcal 14%
Zinc 3.09mg 1.68mg 13%
Vitamin B6 0.537mg 0.384mg 12%
Vitamin B2 0.15mg 0.29mg 11%
Magnesium 158mg 114mg 10%
Calcium 98mg 8mg 9%
Phosphorus 346mg 285mg 9%
Protein 15.23g 11.02g 8%
Choline 39.2mg 7%
Vitamin B1 0.341mg 0.421mg 7%
Potassium 441mg 195mg 7%
Fiber 6.7g 8.5g 7%
Vitamin B5 0.57mg 0.848mg 6%
Vitamin E 0.7mg 0.05mg 4%
Selenium 4.9µg 2.7µg 4%
Folate 98µg 85µg 3%
Vitamin K 2.7µg 0.9µg 2%
Vitamin C 1.3mg 0mg 1%
Iron 2.91mg 3.01mg 1%
Net carbs 7.01g 64.35g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 2mg 5mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.17mg 0.119mg 0%
Threonine 0.596mg 0.353mg 0%
Isoleucine 0.625mg 0.465mg 0%
Leucine 1.17mg 1.4mg 0%
Lysine 0.424mg 0.212mg 0%
Methionine 0.236mg 0.221mg 0%
Phenylalanine 0.711mg 0.58mg 0%
Valine 0.753mg 0.578mg 0%
Histidine 0.391mg 0.236mg 0%
Fructose 0.09g 0%

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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +38.2%
Contains more FatsFats +1445.3%
Contains more CarbsCarbs +431.4%
Contains more WaterWater +113%
Contains more OtherOther +82%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +1055.6%
Contains more Poly. FatPolyunsaturated fat +2110.6%
Contains less Sat. FatSaturated fat -88.2%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.