Walnut vs. Orange — In-Depth Nutrition Comparison
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A recap on differences between walnut and oranges
- Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, iron, zinc, and vitamin B1; however, oranges are higher in vitamin C.
- Walnut covers your daily copper needs 171% more than oranges.
- Oranges contain 408 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while oranges contain 0.015g.
- The glycemic index of oranges is higher.
Food varieties used in this article are Nuts, walnuts, english and Oranges, raw, all commercial varieties.
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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.
| Contains more MagnesiumMagnesium | +1480% |
| Contains more CalciumCalcium | +145% |
| Contains more PotassiumPotassium | +143.6% |
| Contains more IronIron | +2810% |
| Contains more CopperCopper | +3424.4% |
| Contains more ZincZinc | +4314.3% |
| Contains more PhosphorusPhosphorus | +2371.4% |
| Contains more ManganeseManganese | +13556% |
| Contains more SeleniumSelenium | +880% |
| 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.
| Contains more Vitamin EVitamin E | +288.9% |
| Contains more Vitamin B1Vitamin B1 | +292% |
| Contains more Vitamin B2Vitamin B2 | +275% |
| Contains more Vitamin B3Vitamin B3 | +298.9% |
| Contains more Vitamin B5Vitamin B5 | +128% |
| Contains more Vitamin B6Vitamin B6 | +795% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +226.7% |
| Contains more CholineCholine | +366.7% |
| Contains more Vitamin CVitamin C | +3992.3% |
| Contains more Vitamin AVitamin A | +1000% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1520.2% |
| Contains more FatsFats | +54241.7% |
| Contains more CarbsCarbs | +16.7% |
| Contains more OtherOther | +304.5% |
| Contains more WaterWater | +2031.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +38739.1% |
| Contains more Poly. FatPolyunsaturated fat | +188596% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 47.174g | 0.025g | 314% |
| Copper | 1.586mg | 0.045mg | 171% |
| Manganese | 3.414mg | 0.025mg | 147% |
| Fats | 65.21g | 0.12g | 100% |
| Vitamin C | 1.3mg | 53.2mg | 58% |
| Phosphorus | 346mg | 14mg | 47% |
| Vitamin B6 | 0.537mg | 0.06mg | 37% |
| Magnesium | 158mg | 10mg | 35% |
| Iron | 2.91mg | 0.1mg | 35% |
| Calories | 654kcal | 47kcal | 30% |
| Protein | 15.23g | 0.94g | 29% |
| Saturated fat | 6.126g | 0.015g | 28% |
| Zinc | 3.09mg | 0.07mg | 27% |
| Monounsaturated fat | 8.933g | 0.023g | 22% |
| Vitamin B1 | 0.341mg | 0.087mg | 21% |
| Folate | 98µg | 30µg | 17% |
| Fiber | 6.7g | 2.4g | 17% |
| Selenium | 4.9µg | 0.5µg | 8% |
| Vitamin B2 | 0.15mg | 0.04mg | 8% |
| Potassium | 441mg | 181mg | 8% |
| Choline | 39.2mg | 8.4mg | 6% |
| Vitamin B5 | 0.57mg | 0.25mg | 6% |
| Calcium | 98mg | 40mg | 6% |
| Vitamin B3 | 1.125mg | 0.282mg | 5% |
| Vitamin E | 0.7mg | 0.18mg | 3% |
| Vitamin K | 2.7µg | 0µg | 2% |
| Carbs | 13.71g | 11.75g | 1% |
| Vitamin A | 1µg | 11µg | 1% |
| Net carbs | 7.01g | 9.35g | N/A |
| Sugar | 2.61g | 9.35g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 0mg | 0% |
| Tryptophan | 0.17mg | 0.009mg | 0% |
| Threonine | 0.596mg | 0.015mg | 0% |
| Isoleucine | 0.625mg | 0.025mg | 0% |
| Leucine | 1.17mg | 0.023mg | 0% |
| Lysine | 0.424mg | 0.047mg | 0% |
| Methionine | 0.236mg | 0.02mg | 0% |
| Phenylalanine | 0.711mg | 0.031mg | 0% |
| Valine | 0.753mg | 0.04mg | 0% |
| Histidine | 0.391mg | 0.018mg | 0% |
| Fructose | 0.09g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
21%
Minerals Daily Need Coverage Score
152%
7%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 6.74g)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is richer in vitamins?
Walnut is relatively richer in vitamins
Which food contains less Sodium?
Orange contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Orange is lower in Saturated fat (difference - 6.111g)
Which food is cheaper?
Orange is cheaper (difference - $4.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)