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  6. Walnut vs. Peppermint

Walnut vs. Peppermint — In-Depth Nutrition Comparison

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How are walnut and peppermint different?

  • Walnut is higher in copper, manganese, phosphorus, vitamin B6, vitamin B1, and magnesium; however, peppermint is richer in vitamin A, vitamin C, and iron.
  • Daily need coverage for copper for walnut is 140% higher.
  • Walnut contains 25 times more saturated fat than peppermint. While walnut contains 6.126g of saturated fat, peppermint contains only 0.246g.
  • Walnut has a lower glycemic index (0) than peppermint (70).

Nuts, walnuts, english and Peppermint, fresh are the varieties used in this article.

Infographic

Walnut vs Peppermint 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
7
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 57% 73% 50% 191% 110% 30% 31% 4% 153% 0%
Contains more MagnesiumMagnesium +97.5%
Contains more CopperCopper +382.1%
Contains more ZincZinc +178.4%
Contains more PhosphorusPhosphorus +374%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +190.3%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +148%
Contains more PotassiumPotassium +29%
Contains more IronIron +74.6%

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
6
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 106% 71% 0% 0% 21% 61% 32% 20% 30% 0% 0% 86% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +315.9%
Contains more Vitamin B5Vitamin B5 +68.6%
Contains more Vitamin B6Vitamin B6 +316.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2346.2%
Contains more Vitamin AVitamin A +21100%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B3Vitamin B3 +51.6%
Contains more FolateFolate +16.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Peppermint DV% diff.
Polyunsaturated fat 47.174g 0.508g 311%
Copper 1.586mg 0.329mg 140%
Fats 65.21g 0.94g 99%
Manganese 3.414mg 1.176mg 97%
Phosphorus 346mg 73mg 39%
Vitamin C 1.3mg 31.8mg 34%
Vitamin B6 0.537mg 0.129mg 31%
Calories 654kcal 70kcal 29%
Saturated fat 6.126g 0.246g 27%
Iron 2.91mg 5.08mg 27%
Protein 15.23g 3.75g 23%
Vitamin A 1µg 212µg 23%
Monounsaturated fat 8.933g 0.033g 22%
Vitamin B1 0.341mg 0.082mg 22%
Magnesium 158mg 80mg 19%
Zinc 3.09mg 1.11mg 18%
Calcium 98mg 243mg 15%
Vitamin B2 0.15mg 0.266mg 9%
Selenium 4.9µg 9%
Choline 39.2mg 7%
Vitamin B5 0.57mg 0.338mg 5%
Vitamin E 0.7mg 5%
Fiber 6.7g 8g 5%
Potassium 441mg 569mg 4%
Vitamin B3 1.125mg 1.706mg 4%
Folate 98µg 114µg 4%
Vitamin K 2.7µg 2%
Sodium 2mg 31mg 1%
Net carbs 7.01g 6.89g N/A
Carbs 13.71g 14.89g 0%
Sugar 2.61g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.058mg 0%
Threonine 0.596mg 0.154mg 0%
Isoleucine 0.625mg 0.154mg 0%
Leucine 1.17mg 0.281mg 0%
Lysine 0.424mg 0.161mg 0%
Methionine 0.236mg 0.053mg 0%
Phenylalanine 0.711mg 0.191mg 0%
Valine 0.753mg 0.187mg 0%
Histidine 0.391mg 0.075mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
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
4% 15% 79% 2%
Protein: 3.75 g
Fats: 0.94 g
Carbs: 14.89 g
Water: 78.65 g
Other: 1.77 g
Contains more ProteinProtein +306.1%
Contains more FatsFats +6837.2%
Contains more WaterWater +1832.4%
~equal in Carbs ~14.89g
~equal in Other ~1.77g

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
31% 4% 65%
Saturated fat: Sat. Fat 0.246 g
Monounsaturated fat: Mono. Fat 0.033 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +26969.7%
Contains more Poly. FatPolyunsaturated fat +9186.2%
Contains less Sat. FatSaturated fat -96%

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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. Peppermint - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173474/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.