Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Nuts, walnuts, black, dried

Walnut vs. Nuts, walnuts, black, dried — In-Depth Nutrition Comparison

Compare

How are Walnut and Nuts, walnuts, black, dried different?

  • Walnut is higher in Copper, Vitamin B1, and Folate, however, Nuts, walnuts, black, dried is richer in Phosphorus, Selenium, Vitamin B5, Manganese, Magnesium, and Vitamin E .
  • Daily need coverage for Copper from Walnut is 25% higher.
  • Walnut contains 6 times more Vitamin B1 than Nuts, walnuts, black, dried. While Walnut contains 0.341mg of Vitamin B1, Nuts, walnuts, black, dried contains only 0.057mg.
  • Nuts, walnuts, black, dried has less Saturated Fat.

Nuts, walnuts, english and Nuts, walnuts, black, dried are the varieties used in this article.

Infographic

Walnut vs Nuts, walnuts, black, dried 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
2
:
7
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried
Contains more Calcium +60.7%
Contains more Copper +16.6%
Contains more Magnesium +27.2%
Contains more Phosphorus +48.3%
Contains more Potassium +18.6%
Contains more Manganese +14.1%
Contains more Selenium +246.9%
Equal in Iron - 3.12
Equal in Sodium - 2
Equal in Zinc - 3.37
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Nuts, walnuts, black, dried
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 117% 144% 220% 47% 1% 92% 454% 509% 93%
Contains more Calcium +60.7%
Contains more Copper +16.6%
Contains more Magnesium +27.2%
Contains more Phosphorus +48.3%
Contains more Potassium +18.6%
Contains more Manganese +14.1%
Contains more Selenium +246.9%
Equal in Iron - 3.12
Equal in Sodium - 2
Equal in Zinc - 3.37

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
4
:
5
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried
Contains more Vitamin B1 +498.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +139.4%
Contains more Folate +216.1%
Contains more Vitamin A +100%
Contains more Vitamin E +197.1%
Contains more Vitamin C +30.8%
Contains more Vitamin B5 +191.2%
Equal in Vitamin B6 - 0.583
Equal in Vitamin K - 2.7
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%
Nuts, walnuts, black, dried
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 42% 0% 6% 15% 30% 9% 100% 135% 24% 0% 7%
Contains more Vitamin B1 +498.2%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +139.4%
Contains more Folate +216.1%
Contains more Vitamin A +100%
Contains more Vitamin E +197.1%
Contains more Vitamin C +30.8%
Contains more Vitamin B5 +191.2%
Equal in Vitamin B6 - 0.583
Equal in Vitamin K - 2.7

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
2
:
3
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried
Contains more Carbs +43.1%
Contains more Protein +58%
Contains more Water +12%
Contains more Other +38.8%
Equal in Fats - 59.33
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
Nuts, walnuts, black, dried
24% 59% 10% 5% 2%
Protein: 24.06 g
Fats: 59.33 g
Carbs: 9.58 g
Water: 4.56 g
Other: 2.47 g
Contains more Carbs +43.1%
Contains more Protein +58%
Contains more Water +12%
Contains more Other +38.8%
Equal in Fats - 59.33

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
1
:
2
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried
Contains more Polyunsaturated fat +29.5%
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +72.9%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Nuts, walnuts, black, dried
6% 28% 66%
Saturated Fat: 3.483 g
Monounsaturated Fat: 15.442 g
Polyunsaturated fat: 36.437 g
Contains more Polyunsaturated fat +29.5%
Contains less Saturated Fat -43.1%
Contains more Monounsaturated Fat +72.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Walnut
Walnut
3
:
1
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried
Contains more Sucrose +143%
Contains more Glucose +60%
Contains more Fructose +80%
Contains more Starch +300%
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
Nuts, walnuts, black, dried
18% 75% 4% 4%
Starch: 0.24 g
Sucrose: 1 g
Glucose: 0.05 g
Fructose: 0.05 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +143%
Contains more Glucose +60%
Contains more Fructose +80%
Contains more Starch +300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Nuts, walnuts, black, dried Opinion
Net carbs 7.01g 2.78g Walnut
Protein 15.23g 24.06g Nuts, walnuts, black, dried
Fats 65.21g 59.33g Walnut
Carbs 13.71g 9.58g Walnut
Calories 654kcal 619kcal Walnut
Starch 0.06g 0.24g Nuts, walnuts, black, dried
Fructose 0.09g 0.05g Walnut
Sugar 2.61g 1.1g Nuts, walnuts, black, dried
Fiber 6.7g 6.8g Nuts, walnuts, black, dried
Calcium 98mg 61mg Walnut
Iron 2.91mg 3.12mg Nuts, walnuts, black, dried
Magnesium 158mg 201mg Nuts, walnuts, black, dried
Phosphorus 346mg 513mg Nuts, walnuts, black, dried
Potassium 441mg 523mg Nuts, walnuts, black, dried
Sodium 2mg 2mg
Zinc 3.09mg 3.37mg Nuts, walnuts, black, dried
Copper 1.586mg 1.36mg Walnut
Manganese 3.414mg 3.896mg Nuts, walnuts, black, dried
Selenium 4.9µg 17µg Nuts, walnuts, black, dried
Vitamin A 20IU 40IU Nuts, walnuts, black, dried
Vitamin A RAE 1µg 2µg Nuts, walnuts, black, dried
Vitamin E 0.7mg 2.08mg Nuts, walnuts, black, dried
Vitamin C 1.3mg 1.7mg Nuts, walnuts, black, dried
Vitamin B1 0.341mg 0.057mg Walnut
Vitamin B2 0.15mg 0.13mg Walnut
Vitamin B3 1.125mg 0.47mg Walnut
Vitamin B5 0.57mg 1.66mg Nuts, walnuts, black, dried
Vitamin B6 0.537mg 0.583mg Nuts, walnuts, black, dried
Folate 98µg 31µg Walnut
Vitamin K 2.7µg 2.7µg
Tryptophan 0.17mg 0.318mg Nuts, walnuts, black, dried
Threonine 0.596mg 0.721mg Nuts, walnuts, black, dried
Isoleucine 0.625mg 0.966mg Nuts, walnuts, black, dried
Leucine 1.17mg 1.684mg Nuts, walnuts, black, dried
Lysine 0.424mg 0.713mg Nuts, walnuts, black, dried
Methionine 0.236mg 0.467mg Nuts, walnuts, black, dried
Phenylalanine 0.711mg 1.094mg Nuts, walnuts, black, dried
Valine 0.753mg 1.271mg Nuts, walnuts, black, dried
Histidine 0.391mg 0.672mg Nuts, walnuts, black, dried
Saturated Fat 6.126g 3.483g Nuts, walnuts, black, dried
Monounsaturated Fat 8.933g 15.442g Nuts, walnuts, black, dried
Polyunsaturated fat 47.174g 36.437g Walnut
Omega-6 - Linoleic acid 33.76g Nuts, walnuts, black, dried
Omega-3 - ALA 2.677g Nuts, walnuts, black, dried

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Nuts, walnuts, black, dried
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
31%
Nuts, walnuts, black, dried
Minerals Daily Need Coverage Score
152%
Walnut
169%
Nuts, walnuts, black, dried

Comparison summary

Which food is lower in Sugar?
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried is lower in Sugar (difference - 1.51g)
Which food is lower in Saturated Fat?
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried is lower in Saturated Fat (difference - 2.643g)
Which food is lower in glycemic index?
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried is lower in glycemic index (difference - 0)
Which food is cheaper?
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried is cheaper (difference - $5)
Which food is richer in minerals?
Nuts, walnuts, black, dried
Nuts, walnuts, black, dried is relatively richer in minerals
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. Nuts, walnuts, black, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170186/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.