Walnut vs. Omelette — In-Depth Nutrition Comparison
Compare
A recap on differences between walnut and omelette
- Walnut has more copper, manganese, magnesium, vitamin B6, fiber, and vitamin B1; however, omelette is higher in selenium, choline, and vitamin B12.
- Walnut covers your daily copper needs 169% more than omelette.
Food varieties used in this article are Nuts, walnuts, english and Egg, whole, cooked, omelet.
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.
| Contains more MagnesiumMagnesium | +1336.4% |
| Contains more CalciumCalcium | +104.2% |
| Contains more PotassiumPotassium | +276.9% |
| Contains more IronIron | +96.6% |
| Contains more CopperCopper | +2417.5% |
| Contains more ZincZinc | +183.5% |
| Contains more PhosphorusPhosphorus | +107.2% |
| Contains less SodiumSodium | -98.7% |
| Contains more ManganeseManganese | +14125% |
| Contains more SeleniumSelenium | +426.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +902.9% |
| Contains more Vitamin B3Vitamin B3 | +1657.8% |
| Contains more Vitamin B6Vitamin B6 | +275.5% |
| Contains more FolateFolate | +151.3% |
| Contains more Vitamin AVitamin A | +17100% |
| Contains more Vitamin EVitamin E | +84.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +157.3% |
| Contains more Vitamin B5Vitamin B5 | +126.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more CholineCholine | +531.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +44.1% |
| Contains more FatsFats | +459.3% |
| Contains more CarbsCarbs | +2042.2% |
| Contains more OtherOther | +78% |
| Contains more WaterWater | +1770.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +84.5% |
| Contains more Poly. FatPolyunsaturated fat | +1639.5% |
| Contains less Sat. FatSaturated fat | -45.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +287.5% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 47.174g | 2.712g | 296% |
| Copper | 1.586mg | 0.063mg | 169% |
| Manganese | 3.414mg | 0.024mg | 147% |
| Cholesterol | 0mg | 313mg | 104% |
| Fats | 65.21g | 11.66g | 82% |
| Choline | 39.2mg | 247.6mg | 38% |
| Selenium | 4.9µg | 25.8µg | 38% |
| Magnesium | 158mg | 11mg | 35% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Vitamin B6 | 0.537mg | 0.143mg | 30% |
| Fiber | 6.7g | 0g | 27% |
| Phosphorus | 346mg | 167mg | 26% |
| Vitamin B1 | 0.341mg | 0.034mg | 26% |
| Calories | 654kcal | 154kcal | 25% |
| Vitamin A | 1µg | 172µg | 19% |
| Vitamin B2 | 0.15mg | 0.386mg | 18% |
| Iron | 2.91mg | 1.48mg | 18% |
| Zinc | 3.09mg | 1.09mg | 18% |
| Folate | 98µg | 39µg | 15% |
| Vitamin B5 | 0.57mg | 1.289mg | 14% |
| Saturated fat | 6.126g | 3.319g | 13% |
| Monounsaturated fat | 8.933g | 4.843g | 10% |
| Potassium | 441mg | 117mg | 10% |
| Vitamin D | 0IU | 69IU | 9% |
| Protein | 15.23g | 10.57g | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Vitamin B3 | 1.125mg | 0.064mg | 7% |
| Sodium | 2mg | 155mg | 7% |
| Calcium | 98mg | 48mg | 5% |
| Vitamin E | 0.7mg | 1.29mg | 4% |
| Carbs | 13.71g | 0.64g | 4% |
| Vitamin K | 2.7µg | 4.5µg | 2% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Net carbs | 7.01g | 0.64g | N/A |
| Sugar | 2.61g | 0.31g | N/A |
| Starch | 0.06g | 0% | |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.17mg | 0.14mg | 0% |
| Threonine | 0.596mg | 0.467mg | 0% |
| Isoleucine | 0.625mg | 0.565mg | 0% |
| Leucine | 1.17mg | 0.913mg | 0% |
| Lysine | 0.424mg | 0.767mg | 0% |
| Methionine | 0.236mg | 0.319mg | 0% |
| Phenylalanine | 0.711mg | 0.572mg | 0% |
| Valine | 0.753mg | 0.722mg | 0% |
| Histidine | 0.391mg | 0.26mg | 0% |
| Fructose | 0.09g | 0g | 0% |
| Omega-3 - DHA | 0g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet | Equal | |
People also compare
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
32%
45%
Minerals Daily Need Coverage Score
152%
37%
Comparison summary
Which food is lower in Cholesterol?
Walnut is lower in Cholesterol (difference - 313mg)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 153mg)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Sugar?
Omelette is lower in Sugar (difference - 2.3g)
Which food is lower in Saturated fat?
Omelette is lower in Saturated fat (difference - 2.807g)
Which food is cheaper?
Omelette is cheaper (difference - $4)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.