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  6. Walnut vs. Oysters

Walnut vs. Oysters — In-Depth Nutrition Comparison

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The main differences between Walnut and Oysters

  • Walnut is richer in Manganese, Vitamin B6, Magnesium, and Fiber, yet Oysters is richer in Vitamin B12, Zinc, Copper, Iron, and Selenium.
  • Daily need coverage for Vitamin B12 from Oysters is 729% higher.

Food types used in this article are Nuts, walnuts, english and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Walnut vs Oysters 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
5
:
5
Oysters
Oysters
Contains more Magnesium +351.4%
Contains more Phosphorus +78.4%
Contains more Potassium +217.3%
Contains less Sodium -98.8%
Contains more Manganese +477.7%
Contains more Calcium +18.4%
Contains more Iron +216.5%
Contains more Zinc +2443.7%
Contains more Copper +259.8%
Contains more Selenium +706.1%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Magnesium +351.4%
Contains more Phosphorus +78.4%
Contains more Potassium +217.3%
Contains less Sodium -98.8%
Contains more Manganese +477.7%
Contains more Calcium +18.4%
Contains more Iron +216.5%
Contains more Zinc +2443.7%
Contains more Copper +259.8%
Contains more Selenium +706.1%

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
6
:
5
Oysters
Oysters
Contains more Vitamin C +∞%
Contains more Vitamin B1 +847.2%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +780.3%
Contains more Folate +600%
Contains more Vitamin K +35%
Contains more Vitamin A +340%
Contains more Vitamin E +142.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +64.4%
Contains more Vitamin B12 +∞%
Walnut
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%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +847.2%
Contains more Vitamin B5 +27.5%
Contains more Vitamin B6 +780.3%
Contains more Folate +600%
Contains more Vitamin K +35%
Contains more Vitamin A +340%
Contains more Vitamin E +142.9%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +64.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
4
:
1
Oysters
Oysters
Contains more Protein +33.4%
Contains more Fats +1806.7%
Contains more Carbs +151.6%
Contains more Other +17.1%
Contains more Water +1821.1%
Walnut
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
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +33.4%
Contains more Fats +1806.7%
Contains more Carbs +151.6%
Contains more Other +17.1%
Contains more Water +1821.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Oysters
Oysters
Contains more Monounsaturated Fat +1665.4%
Contains more Polyunsaturated fat +4367.2%
Contains less Saturated Fat -84.5%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +1665.4%
Contains more Polyunsaturated fat +4367.2%
Contains less Saturated Fat -84.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
2
:
2
Oysters
Oysters
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Starch +1400%
Contains more Glucose +1437.5%
Walnut
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
Oysters
42% 58%
Starch: 0.9 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +∞%
Contains more Fructose +∞%
Contains more Starch +1400%
Contains more Glucose +1437.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Oysters Opinion
Net carbs 7.01g 5.45g Walnut
Protein 15.23g 11.42g Walnut
Fats 65.21g 3.42g Walnut
Carbs 13.71g 5.45g Walnut
Calories 654kcal 102kcal Walnut
Starch 0.06g 0.9g Oysters
Fructose 0.09g 0g Walnut
Sugar 2.61g 1.23g Oysters
Fiber 6.7g 0g Walnut
Calcium 98mg 116mg Oysters
Iron 2.91mg 9.21mg Oysters
Magnesium 158mg 35mg Walnut
Phosphorus 346mg 194mg Walnut
Potassium 441mg 139mg Walnut
Sodium 2mg 166mg Walnut
Zinc 3.09mg 78.6mg Oysters
Copper 1.586mg 5.707mg Oysters
Manganese 3.414mg 0.591mg Walnut
Selenium 4.9µg 39.5µg Oysters
Vitamin A 20IU 88IU Oysters
Vitamin A RAE 1µg 26µg Oysters
Vitamin E 0.7mg 1.7mg Oysters
Vitamin D 0IU 2IU Oysters
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 0.036mg Walnut
Vitamin B2 0.15mg 0.18mg Oysters
Vitamin B3 1.125mg 1.85mg Oysters
Vitamin B5 0.57mg 0.447mg Walnut
Vitamin B6 0.537mg 0.061mg Walnut
Folate 98µg 14µg Walnut
Vitamin B12 0µg 17.5µg Oysters
Vitamin K 2.7µg 2µg Walnut
Tryptophan 0.17mg 0.138mg Walnut
Threonine 0.596mg 0.046mg Walnut
Isoleucine 0.625mg 0.459mg Walnut
Leucine 1.17mg 0.716mg Walnut
Lysine 0.424mg 0.762mg Oysters
Methionine 0.236mg 0.257mg Oysters
Phenylalanine 0.711mg 0.413mg Walnut
Valine 0.753mg 0.523mg Walnut
Histidine 0.391mg 0.22mg Walnut
Cholesterol 0mg 79mg Walnut
Trans Fat 0.068g Walnut
Saturated Fat 6.126g 0.948g Oysters
Omega-3 - DHA 0g 0.271g Oysters
Omega-3 - EPA 0g 0.353g Oysters
Omega-3 - DPA 0g 0.02g Oysters
Monounsaturated Fat 8.933g 0.506g Walnut
Polyunsaturated fat 47.174g 1.056g Walnut
Omega-6 - Eicosadienoic acid 0g 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
197%
Oysters
Minerals Daily Need Coverage Score
152%
Walnut
486%
Oysters

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 79mg)
Which food is lower in Sugar?
Oysters
Oysters is lower in Sugar (difference - 1.38g)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 5.178g)
Which food is cheaper?
Oysters
Oysters is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.