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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 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" chart 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 Calcium +19.4%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Contains more Potassium +43.3%
Equal in Zinc - 3.36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 98% 164% 196% 56% 1% 92% 303%
Contains more Iron +11.5%
Contains less Sodium -60%
Contains more Copper +74.9%
Contains more Calcium +19.4%
Contains more Magnesium +44.9%
Contains more Phosphorus +31.8%
Contains more Potassium +43.3%
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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Vitamin A 20IU 3IU Walnut
Vitamin E 0.7mg 7.82mg Mixed nuts
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat g 0.055g Walnut
Saturated Fat 6.126g 8.711g Walnut
Monounsaturated Fat 8.933g 28.488g Mixed nuts
Polyunsaturated fat 47.174g 14.612g Walnut

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
33
Walnut
52
Mixed nuts
Mineral Summary Score
131
Walnut
118
Mixed nuts

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
91%
Walnut
120%
Mixed nuts
Carbohydrates
14%
Walnut
21%
Mixed nuts
Fats
301%
Walnut
249%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.