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Walnut vs. Nectarine — In-Depth Nutrition Comparison

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What are the main differences between walnut and nectarine?

  • Nectarine has less copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, vitamin B1, and folate than walnut.
  • Walnut's daily need coverage for copper is 167% higher.
  • Walnut has 245 times more saturated fat than nectarine. Walnut has 6.126g of saturated fat, while nectarine has 0.025g.
  • Walnut has a lower glycemic index than nectarine.

We used Nuts, walnuts, english and Nectarines, raw types in this comparison.

Infographic

Walnut vs Nectarine 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
9
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 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +1655.6%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +119.4%
Contains more IronIron +939.3%
Contains more CopperCopper +1744.2%
Contains more ZincZinc +1717.6%
Contains more PhosphorusPhosphorus +1230.8%
Contains more ManganeseManganese +6222.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
7
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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B1Vitamin B1 +902.9%
Contains more Vitamin B2Vitamin B2 +455.6%
Contains more Vitamin B5Vitamin B5 +208.1%
Contains more Vitamin B6Vitamin B6 +2048%
Contains more Vitamin KVitamin K +22.7%
Contains more FolateFolate +1860%
Contains more CholineCholine +532.3%
Contains more Vitamin CVitamin C +315.4%
Contains more Vitamin AVitamin A +1600%
~equal in Vitamin E ~0.77mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~1.125mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Nectarine DV% diff.
Polyunsaturated fat 47.174g 0.113g 314%
Copper 1.586mg 0.086mg 167%
Manganese 3.414mg 0.054mg 146%
Fats 65.21g 0.32g 100%
Phosphorus 346mg 26mg 46%
Vitamin B6 0.537mg 0.025mg 39%
Magnesium 158mg 9mg 35%
Iron 2.91mg 0.28mg 33%
Calories 654kcal 44kcal 31%
Saturated fat 6.126g 0.025g 28%
Protein 15.23g 1.06g 28%
Zinc 3.09mg 0.17mg 27%
Vitamin B1 0.341mg 0.034mg 26%
Folate 98µg 5µg 23%
Monounsaturated fat 8.933g 0.088g 22%
Fiber 6.7g 1.7g 20%
Selenium 4.9µg 0µg 9%
Calcium 98mg 6mg 9%
Vitamin B2 0.15mg 0.027mg 9%
Vitamin B5 0.57mg 0.185mg 8%
Potassium 441mg 201mg 7%
Choline 39.2mg 6.2mg 6%
Vitamin C 1.3mg 5.4mg 5%
Fructose 0.09g 1.37g 2%
Vitamin A 1µg 17µg 2%
Carbs 13.71g 10.55g 1%
Net carbs 7.01g 8.85g N/A
Sugar 2.61g 7.89g N/A
Starch 0.06g 0.07g 0%
Sodium 2mg 0mg 0%
Vitamin E 0.7mg 0.77mg 0%
Vitamin B3 1.125mg 1.125mg 0%
Vitamin K 2.7µg 2.2µg 0%
Tryptophan 0.17mg 0.005mg 0%
Threonine 0.596mg 0.009mg 0%
Isoleucine 0.625mg 0.009mg 0%
Leucine 1.17mg 0.014mg 0%
Lysine 0.424mg 0.016mg 0%
Methionine 0.236mg 0.006mg 0%
Phenylalanine 0.711mg 0.021mg 0%
Valine 0.753mg 0.013mg 0%
Histidine 0.391mg 0.008mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
4
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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +1336.8%
Contains more FatsFats +20278.1%
Contains more CarbsCarbs +30%
Contains more OtherOther +270.8%
Contains more WaterWater +2052.1%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +10051.1%
Contains more Poly. FatPolyunsaturated fat +41646.9%
Contains less Sat. FatSaturated fat -99.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
0
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
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +16.7%
Contains more SucroseSucrose +100.4%
Contains more GlucoseGlucose +1862.5%
Contains more FructoseFructose +1422.2%
~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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.