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Walnut vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between walnut and mixed nuts

  • Walnut has more copper, manganese, vitamin B6, and vitamin B1; however, mixed nuts have more selenium, vitamin E, vitamin B3, magnesium, and phosphorus.
  • Walnut's daily need coverage for copper is 75% more.
  • Walnut has 2 times more vitamin B1 than mixed nuts. Walnut has 0.341mg of vitamin B1, while mixed nuts have 0.189mg.
  • Walnut is lower in saturated fat.
  • Mixed nuts have a higher glycemic index than walnut.

The food varieties used in the comparison are Nuts, walnuts, english and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Walnut vs Mixed nuts 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.
Walnut
4
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +11.5%
Contains more CopperCopper +74.9%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +67.4%
Contains more MagnesiumMagnesium +44.9%
Contains more CalciumCalcium +19.4%
Contains more PotassiumPotassium +43.3%
Contains more PhosphorusPhosphorus +31.8%
Contains more SeleniumSelenium +591.8%
~equal in Zinc ~3.36mg

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
5
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +80.4%
Contains more Vitamin B6Vitamin B6 +52.6%
Contains more FolateFolate +18.1%
Contains more Vitamin EVitamin E +1017.1%
Contains more Vitamin B2Vitamin B2 +30.7%
Contains more Vitamin B3Vitamin B3 +585.2%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin KVitamin K +111.1%
Contains more CholineCholine +32.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Mixed nuts DV% diff.
Polyunsaturated fat 47.174g 14.612g 217%
Copper 1.586mg 0.907mg 75%
Manganese 3.414mg 2.04mg 60%
Selenium 4.9µg 33.9µg 53%
Monounsaturated fat 8.933g 28.488g 49%
Vitamin E 0.7mg 7.82mg 47%
Vitamin B3 1.125mg 7.709mg 41%
Fats 65.21g 53.95g 17%
Magnesium 158mg 229mg 17%
Phosphorus 346mg 456mg 16%
Vitamin B6 0.537mg 0.352mg 14%
Vitamin B1 0.341mg 0.189mg 13%
Saturated fat 6.126g 8.711g 12%
Vitamin B5 0.57mg 1.14mg 11%
Protein 15.23g 20.04g 10%
Potassium 441mg 632mg 6%
Iron 2.91mg 2.61mg 4%
Vitamin B2 0.15mg 0.196mg 4%
Folate 98µg 83µg 4%
Vitamin K 2.7µg 5.7µg 3%
Choline 39.2mg 52mg 2%
Calories 654kcal 607kcal 2%
Starch 0.06g 4.2g 2%
Zinc 3.09mg 3.36mg 2%
Calcium 98mg 117mg 2%
Carbs 13.71g 21.05g 2%
Fiber 6.7g 7g 1%
Vitamin C 1.3mg 0.5mg 1%
Net carbs 7.01g 14.05g N/A
Sugar 2.61g 4.15g N/A
Sodium 2mg 5mg 0%
Vitamin A 1µg 0µg 0%
Trans fat 0.055g N/A
Tryptophan 0.17mg 0.22mg 0%
Threonine 0.596mg 0.703mg 0%
Isoleucine 0.625mg 0.826mg 0%
Leucine 1.17mg 1.656mg 0%
Lysine 0.424mg 0.782mg 0%
Methionine 0.236mg 0.283mg 0%
Phenylalanine 0.711mg 1.182mg 0%
Valine 0.753mg 1.001mg 0%
Histidine 0.391mg 0.572mg 0%
Fructose 0.09g 0g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0g 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more FatsFats +20.9%
Contains more WaterWater +95.7%
Contains more ProteinProtein +31.6%
Contains more CarbsCarbs +53.5%
Contains more OtherOther +61.8%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -29.7%
Contains more Poly. FatPolyunsaturated fat +222.8%
Contains more Mono. FatMonounsaturated fat +218.9%

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
50% 50%
Starch: 4.2 g
Sucrose: 4.15 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +6900%
Contains more SucroseSucrose +70.8%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.