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  6. Walnut vs. Muffin

Walnut vs. Muffin — In-Depth Nutrition Comparison

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How are Walnut and Muffin different?

  • Walnut is higher in Copper, Manganese, Vitamin B6, Magnesium, Phosphorus, Zinc, Fiber, and Iron, however, Muffin is richer in Vitamin K.
  • Daily need coverage for Copper from Walnut is 170% higher.
  • Walnut contains 16 times more Magnesium than Muffin. While Walnut contains 158mg of Magnesium, Muffin contains only 10mg.
  • Muffin has less Saturated Fat.

Nuts, walnuts, english and Muffins, blueberry, commercially prepared (Includes mini-muffins) are the varieties used in this article.

Infographic

Walnut vs Muffin 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
:
1
Muffin
Muffin
Contains more Calcium +122.7%
Contains more Iron +123.8%
Contains more Magnesium +1480%
Contains more Phosphorus +137%
Contains more Potassium +264.5%
Contains less Sodium -99.4%
Contains more Zinc +735.1%
Contains more Copper +2543.3%
Contains more Manganese +660.4%
Contains more Selenium +67.3%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Muffin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 49% 8% 63% 11% 44% 11% 20% 59% 45%
Contains more Calcium +122.7%
Contains more Iron +123.8%
Contains more Magnesium +1480%
Contains more Phosphorus +137%
Contains more Potassium +264.5%
Contains less Sodium -99.4%
Contains more Zinc +735.1%
Contains more Copper +2543.3%
Contains more Manganese +660.4%
Contains more Selenium +67.3%

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
5
:
7
Muffin
Muffin
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +1242.5%
Contains more Folate +104.2%
Contains more Vitamin A +265%
Contains more Vitamin E +132.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +26%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1351.9%
Equal in Vitamin B2 - 0.163
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%
Muffin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 33% 3% 3% 43% 38% 27% 29% 10% 36% 20% 99%
Contains more Vitamin C +44.4%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +21.3%
Contains more Vitamin B6 +1242.5%
Contains more Folate +104.2%
Contains more Vitamin A +265%
Contains more Vitamin E +132.9%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +26%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1351.9%
Equal in Vitamin B2 - 0.163

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
:
2
Muffin
Muffin
Contains more Protein +239.2%
Contains more Fats +305.8%
Contains more Other +20.3%
Contains more Carbs +286.6%
Contains more Water +513.3%
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
Muffin
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more Protein +239.2%
Contains more Fats +305.8%
Contains more Other +20.3%
Contains more Carbs +286.6%
Contains more Water +513.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Muffin
Muffin
Contains more Monounsaturated Fat +85.3%
Contains more Polyunsaturated fat +482.2%
Contains less Saturated Fat -53.6%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Muffin
18% 31% 51%
Saturated Fat: 2.844 g
Monounsaturated Fat: 4.822 g
Polyunsaturated fat: 8.103 g
Contains more Monounsaturated Fat +85.3%
Contains more Polyunsaturated fat +482.2%
Contains less Saturated Fat -53.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
0
:
6
Muffin
Muffin
Contains more Starch +27083.3%
Contains more Sucrose +1052.7%
Contains more Glucose +1437.5%
Contains more Fructose +1244.4%
Contains more Lactose +∞%
Contains more Maltose +∞%
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
Muffin
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Contains more Starch +27083.3%
Contains more Sucrose +1052.7%
Contains more Glucose +1437.5%
Contains more Fructose +1244.4%
Contains more Lactose +∞%
Contains more Maltose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Muffin Opinion
Net carbs 7.01g 51.9g Muffin
Protein 15.23g 4.49g Walnut
Fats 65.21g 16.07g Walnut
Carbs 13.71g 53g Muffin
Calories 654kcal 375kcal Walnut
Starch 0.06g 16.31g Muffin
Fructose 0.09g 1.21g Muffin
Sugar 2.61g 31.47g Walnut
Fiber 6.7g 1.1g Walnut
Calcium 98mg 44mg Walnut
Iron 2.91mg 1.3mg Walnut
Magnesium 158mg 10mg Walnut
Phosphorus 346mg 146mg Walnut
Potassium 441mg 121mg Walnut
Sodium 2mg 336mg Walnut
Zinc 3.09mg 0.37mg Walnut
Copper 1.586mg 0.06mg Walnut
Manganese 3.414mg 0.449mg Walnut
Selenium 4.9µg 8.2µg Muffin
Vitamin A 20IU 73IU Muffin
Vitamin A RAE 1µg 21µg Muffin
Vitamin E 0.7mg 1.63mg Muffin
Vitamin D 0IU 4IU Muffin
Vitamin D 0µg 0.1µg Muffin
Vitamin C 1.3mg 0.9mg Walnut
Vitamin B1 0.341mg 0.168mg Walnut
Vitamin B2 0.15mg 0.163mg Muffin
Vitamin B3 1.125mg 1.418mg Muffin
Vitamin B5 0.57mg 0.47mg Walnut
Vitamin B6 0.537mg 0.04mg Walnut
Folate 98µg 48µg Walnut
Vitamin B12 0µg 0.16µg Muffin
Vitamin K 2.7µg 39.2µg Muffin
Tryptophan 0.17mg 0.066mg Walnut
Threonine 0.596mg 0.181mg Walnut
Isoleucine 0.625mg 0.224mg Walnut
Leucine 1.17mg 0.421mg Walnut
Lysine 0.424mg 0.199mg Walnut
Methionine 0.236mg 0.115mg Walnut
Phenylalanine 0.711mg 0.277mg Walnut
Valine 0.753mg 0.257mg Walnut
Histidine 0.391mg 0.128mg Walnut
Cholesterol 0mg 30mg Walnut
Trans Fat 0.2g Walnut
Saturated Fat 6.126g 2.844g Muffin
Omega-3 - DHA 0g 0.008g Muffin
Omega-3 - DPA 0g 0.001g Muffin
Monounsaturated Fat 8.933g 4.822g Walnut
Polyunsaturated fat 47.174g 8.103g Walnut
Omega-6 - Eicosadienoic acid 0g 0.007g Muffin
Omega-6 - Linoleic acid 6.911g Muffin
Omega-6 - Gamma-linoleic acid 0.048g Muffin
Omega-3 - ALA 1.022g Muffin
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Muffin

Which food is preferable for your diet?

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

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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
28%
Muffin
Minerals Daily Need Coverage Score
152%
Walnut
32%
Muffin

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 28.86g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 334mg)
Which food is lower in Cholesterol?
Walnut
Walnut is lower in Cholesterol (difference - 30mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Muffin
Muffin is lower in Saturated Fat (difference - 3.282g)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $5)
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.