Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Walnut vs. Mixed nuts — In-Depth Nutrition Comparison

Compare

Important differences between Walnut and Mixed nuts

  • Walnut has more Copper, Manganese, Vitamin B6, and Vitamin B1, however, Mixed nuts has 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.

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
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.
Contains more Iron +11.5%
Contains less Sodium -60%
Contains more Copper +74.9%
Contains more Manganese +67.4%
Contains more Calcium +19.4%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Contains more Potassium +43.3%
Contains more Selenium +591.8%
Equal in Zinc - 3.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Iron +11.5%
Contains less Sodium -60%
Contains more Copper +74.9%
Contains more Manganese +67.4%
Contains more Calcium +19.4%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Contains more Potassium +43.3%
Contains more Selenium +591.8%
Equal in Zinc - 3.36

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
:
Contains more Vitamin A +566.7%
Contains more Vitamin C +160%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B6 +52.6%
Contains more Folate +18.1%
Contains more Vitamin E +1017.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +585.2%
Contains more Vitamin B5 +100%
Contains more Vitamin K +111.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin A +566.7%
Contains more Vitamin C +160%
Contains more Vitamin B1 +80.4%
Contains more Vitamin B6 +52.6%
Contains more Folate +18.1%
Contains more Vitamin E +1017.1%
Contains more Vitamin B2 +30.7%
Contains more Vitamin B3 +585.2%
Contains more Vitamin B5 +100%
Contains more Vitamin K +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +20.9%
Contains more Water +95.7%
Contains more Protein +31.6%
Contains more Carbs +53.5%
Contains more Other +61.8%
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 Fats +20.9%
Contains more Water +95.7%
Contains more Protein +31.6%
Contains more Carbs +53.5%
Contains more Other +61.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +222.8%
Contains more Monounsaturated Fat +218.9%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -29.7%
Contains more Polyunsaturated fat +222.8%
Contains more Monounsaturated Fat +218.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +6900%
Contains more Sucrose +70.8%
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 Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +6900%
Contains more Sucrose +70.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Mixed nuts Opinion
Net carbs 7.01g 14.05g Mixed nuts
Protein 15.23g 20.04g Mixed nuts
Fats 65.21g 53.95g Walnut
Carbs 13.71g 21.05g Mixed nuts
Calories 654kcal 607kcal Walnut
Starch 0.06g 4.2g Mixed nuts
Fructose 0.09g 0g Walnut
Sugar 2.61g 4.15g Walnut
Fiber 6.7g 7g Mixed nuts
Calcium 98mg 117mg Mixed nuts
Iron 2.91mg 2.61mg Walnut
Magnesium 158mg 229mg Mixed nuts
Phosphorus 346mg 456mg Mixed nuts
Potassium 441mg 632mg Mixed nuts
Sodium 2mg 5mg Walnut
Zinc 3.09mg 3.36mg Mixed nuts
Copper 1.586mg 0.907mg Walnut
Manganese 3.414mg 2.04mg Walnut
Selenium 4.9µg 33.9µg Mixed nuts
Vitamin A 20IU 3IU Walnut
Vitamin A RAE 1µg 0µg Walnut
Vitamin E 0.7mg 7.82mg Mixed nuts
Vitamin C 1.3mg 0.5mg Walnut
Vitamin B1 0.341mg 0.189mg Walnut
Vitamin B2 0.15mg 0.196mg Mixed nuts
Vitamin B3 1.125mg 7.709mg Mixed nuts
Vitamin B5 0.57mg 1.14mg Mixed nuts
Vitamin B6 0.537mg 0.352mg Walnut
Folate 98µg 83µg Walnut
Vitamin K 2.7µg 5.7µg Mixed nuts
Tryptophan 0.17mg 0.22mg Mixed nuts
Threonine 0.596mg 0.703mg Mixed nuts
Isoleucine 0.625mg 0.826mg Mixed nuts
Leucine 1.17mg 1.656mg Mixed nuts
Lysine 0.424mg 0.782mg Mixed nuts
Methionine 0.236mg 0.283mg Mixed nuts
Phenylalanine 0.711mg 1.182mg Mixed nuts
Valine 0.753mg 1.001mg Mixed nuts
Histidine 0.391mg 0.572mg Mixed nuts
Trans Fat 0.055g Walnut
Saturated Fat 6.126g 8.711g Walnut
Omega-3 - EPA 0g 0.005g Mixed nuts
Monounsaturated Fat 8.933g 28.488g Mixed nuts
Polyunsaturated fat 47.174g 14.612g Walnut
Omega-6 - Eicosadienoic acid 0g 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
33%
Walnut
52%
Mixed nuts
Minerals Daily Need Coverage Score
152%
Walnut
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 1.54g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Walnut
Walnut is lower in Saturated Fat (difference - 2.585g)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 24)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $2)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.