Walnut vs. Pasta — In-Depth Nutrition Comparison
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How are walnut and pasta different?
- Walnut has more copper, manganese, phosphorus, vitamin B6, magnesium, zinc, iron, potassium, and vitamin B1 than pasta.
- Daily need coverage for copper for walnut is 166% higher.
- Walnut contains 41 times more saturated fat than pasta. While walnut contains 6.126g of saturated fat, pasta contains only 0.15g.
- Walnut has a lower glycemic index (0) than pasta (49).
Nuts, walnuts, english and Pasta, fresh-refrigerated, plain, cooked are the varieties used in this article.
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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 | +777.8% |
| Contains more CalciumCalcium | +1533.3% |
| Contains more PotassiumPotassium | +1737.5% |
| Contains more IronIron | +155.3% |
| Contains more CopperCopper | +1605.4% |
| Contains more ZincZinc | +451.8% |
| Contains more PhosphorusPhosphorus | +449.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more ManganeseManganese | +1424.1% |
| Contains more SeleniumSelenium | +∞% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +63.2% |
| Contains more Vitamin B3Vitamin B3 | +13.4% |
| Contains more Vitamin B5Vitamin B5 | +211.5% |
| Contains more Vitamin B6Vitamin B6 | +1479.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +53.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 0.429g | 312% |
| Copper | 1.586mg | 0.093mg | 166% |
| Manganese | 3.414mg | 0.224mg | 139% |
| Fats | 65.21g | 1.05g | 99% |
| Phosphorus | 346mg | 63mg | 40% |
| Vitamin B6 | 0.537mg | 0.034mg | 39% |
| Magnesium | 158mg | 18mg | 33% |
| Saturated fat | 6.126g | 0.15g | 27% |
| Fiber | 6.7g | 27% | |
| Calories | 654kcal | 131kcal | 26% |
| Zinc | 3.09mg | 0.56mg | 23% |
| Monounsaturated fat | 8.933g | 0.124g | 22% |
| Iron | 2.91mg | 1.14mg | 22% |
| Protein | 15.23g | 5.15g | 20% |
| Potassium | 441mg | 24mg | 12% |
| Vitamin B1 | 0.341mg | 0.209mg | 11% |
| Cholesterol | 0mg | 33mg | 11% |
| Calcium | 98mg | 6mg | 9% |
| Selenium | 4.9µg | 9% | |
| Folate | 98µg | 64µg | 9% |
| Vitamin B5 | 0.57mg | 0.183mg | 8% |
| Choline | 39.2mg | 7% | |
| Vitamin B12 | 0µg | 0.14µg | 6% |
| Vitamin E | 0.7mg | 5% | |
| Carbs | 13.71g | 24.93g | 4% |
| Vitamin K | 2.7µg | 2% | |
| Vitamin A | 1µg | 6µg | 1% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Vitamin B3 | 1.125mg | 0.992mg | 1% |
| Net carbs | 7.01g | 24.93g | N/A |
| Sugar | 2.61g | N/A | |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin B2 | 0.15mg | 0.15mg | 0% |
| Tryptophan | 0.17mg | 0.065mg | 0% |
| Threonine | 0.596mg | 0.134mg | 0% |
| Isoleucine | 0.625mg | 0.197mg | 0% |
| Leucine | 1.17mg | 0.348mg | 0% |
| Lysine | 0.424mg | 0.097mg | 0% |
| Methionine | 0.236mg | 0.079mg | 0% |
| Phenylalanine | 0.711mg | 0.247mg | 0% |
| Valine | 0.753mg | 0.217mg | 0% |
| Histidine | 0.391mg | 0.103mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +195.7% |
| Contains more FatsFats | +6110.5% |
| Contains more OtherOther | +474.2% |
| Contains more CarbsCarbs | +81.8% |
| Contains more WaterWater | +1584.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7104% |
| Contains more Poly. FatPolyunsaturated fat | +10896.3% |
| Contains less Sat. FatSaturated fat | -97.6% |
