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  6. Walnut vs. Orange juice

Walnut vs. Orange juice — In-Depth Nutrition Comparison

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Differences between walnut and orange juice

  • Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and fiber, while orange juice has more vitamin C.
  • Walnut's daily need coverage for copper is 171% higher.
  • Orange juice contains 255 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while orange juice contains 0.024g.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of orange juice is 50.

The food types used in this comparison are Nuts, walnuts, english and Orange juice, raw.

Infographic

Walnut vs Orange juice 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
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +1336.4%
Contains more CalciumCalcium +790.9%
Contains more PotassiumPotassium +120.5%
Contains more IronIron +1355%
Contains more CopperCopper +3504.5%
Contains more ZincZinc +6080%
Contains more PhosphorusPhosphorus +1935.3%
Contains more ManganeseManganese +24285.7%
Contains more SeleniumSelenium +4800%
Contains less SodiumSodium -50%

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
9
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1650%
Contains more Vitamin B1Vitamin B1 +278.9%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more Vitamin B5Vitamin B5 +200%
Contains more Vitamin B6Vitamin B6 +1242.5%
Contains more Vitamin KVitamin K +2600%
Contains more FolateFolate +226.7%
Contains more CholineCholine +532.3%
Contains more Vitamin CVitamin C +3746.2%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Orange juice DV% diff.
Polyunsaturated fat 47.174g 0.04g 314%
Copper 1.586mg 0.044mg 171%
Manganese 3.414mg 0.014mg 148%
Fats 65.21g 0.2g 100%
Vitamin C 1.3mg 50mg 54%
Phosphorus 346mg 17mg 47%
Vitamin B6 0.537mg 0.04mg 38%
Magnesium 158mg 11mg 35%
Iron 2.91mg 0.2mg 34%
Calories 654kcal 45kcal 30%
Protein 15.23g 0.7g 29%
Saturated fat 6.126g 0.024g 28%
Zinc 3.09mg 0.05mg 28%
Fiber 6.7g 0.2g 26%
Monounsaturated fat 8.933g 0.036g 22%
Vitamin B1 0.341mg 0.09mg 21%
Folate 98µg 30µg 17%
Calcium 98mg 11mg 9%
Selenium 4.9µg 0.1µg 9%
Vitamin B2 0.15mg 0.03mg 9%
Vitamin B5 0.57mg 0.19mg 8%
Potassium 441mg 200mg 7%
Choline 39.2mg 6.2mg 6%
Vitamin B3 1.125mg 0.4mg 5%
Vitamin E 0.7mg 0.04mg 4%
Vitamin K 2.7µg 0.1µg 2%
Vitamin A 1µg 10µg 1%
Carbs 13.71g 10.4g 1%
Net carbs 7.01g 10.2g N/A
Sugar 2.61g 8.4g N/A
Starch 0.06g 0%
Sodium 2mg 1mg 0%
Tryptophan 0.17mg 0.002mg 0%
Threonine 0.596mg 0.008mg 0%
Isoleucine 0.625mg 0.008mg 0%
Leucine 1.17mg 0.013mg 0%
Lysine 0.424mg 0.009mg 0%
Methionine 0.236mg 0.003mg 0%
Phenylalanine 0.711mg 0.009mg 0%
Valine 0.753mg 0.011mg 0%
Histidine 0.391mg 0.003mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2075.7%
Contains more FatsFats +32505%
Contains more CarbsCarbs +31.8%
Contains more OtherOther +345%
Contains more WaterWater +2069.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +24713.9%
Contains more Poly. FatPolyunsaturated fat +117835%
Contains less Sat. FatSaturated fat -99.6%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.