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Walnut vs. Chili pepper — In-Depth Nutrition Comparison

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The main differences between Walnut and Chili pepper

  • Walnut is richer in Copper, Manganese, Phosphorus, Magnesium, Zinc, Iron, Vitamin B1, and Fiber, yet Chili pepper is richer in Vitamin C.
  • Daily need coverage for Copper from Walnut is 162% higher.
  • Walnut contains 146 times more Saturated Fat than Chili pepper. Walnut contains 6.126g of Saturated Fat, while Chili pepper contains 0.042g.

Food types used in this article are Nuts, walnuts, english and Peppers, hot chili, red, raw.

Infographic

Walnut vs Chili pepper 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 Calcium +600%
Contains more Iron +182.5%
Contains more Magnesium +587%
Contains more Phosphorus +704.7%
Contains more Potassium +37%
Contains less Sodium -77.8%
Contains more Zinc +1088.5%
Contains more Copper +1129.5%
Contains more Manganese +1725.7%
Contains more Selenium +880%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 39% 17% 19% 29% 2% 8% 43% 25% 3%
Contains more Calcium +600%
Contains more Iron +182.5%
Contains more Magnesium +587%
Contains more Phosphorus +704.7%
Contains more Potassium +37%
Contains less Sodium -77.8%
Contains more Zinc +1088.5%
Contains more Copper +1129.5%
Contains more Manganese +1725.7%
Contains more Selenium +880%

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
6
:
Contains more Vitamin B1 +373.6%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B5 +183.6%
Contains more Folate +326.1%
Contains more Vitamin A +4660%
Contains more Vitamin C +10953.8%
Contains more Vitamin B3 +10.6%
Contains more Vitamin K +418.5%
Equal in Vitamin E - 0.69
Equal in Vitamin B6 - 0.506
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 14% 0% 479% 18% 20% 24% 13% 117% 18% 0% 35%
Contains more Vitamin B1 +373.6%
Contains more Vitamin B2 +74.4%
Contains more Vitamin B5 +183.6%
Contains more Folate +326.1%
Contains more Vitamin A +4660%
Contains more Vitamin C +10953.8%
Contains more Vitamin B3 +10.6%
Contains more Vitamin K +418.5%
Equal in Vitamin E - 0.69
Equal in Vitamin B6 - 0.506

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +714.4%
Contains more Fats +14720.5%
Contains more Carbs +55.6%
Contains more Other +107%
Contains more Water +2062.7%
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
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more Protein +714.4%
Contains more Fats +14720.5%
Contains more Carbs +55.6%
Contains more Other +107%
Contains more Water +2062.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +37120.8%
Contains more Polyunsaturated fat +19638.1%
Contains less Saturated Fat -99.3%
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
14% 8% 78%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.024 g
Polyunsaturated fat: 0.239 g
Contains more Monounsaturated Fat +37120.8%
Contains more Polyunsaturated fat +19638.1%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Walnut Chili pepper
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Chili pepper Opinion
Net carbs 7.01g 7.31g Chili pepper
Protein 15.23g 1.87g Walnut
Fats 65.21g 0.44g Walnut
Carbs 13.71g 8.81g Walnut
Calories 654kcal 40kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g 5.3g Walnut
Fiber 6.7g 1.5g Walnut
Calcium 98mg 14mg Walnut
Iron 2.91mg 1.03mg Walnut
Magnesium 158mg 23mg Walnut
Phosphorus 346mg 43mg Walnut
Potassium 441mg 322mg Walnut
Sodium 2mg 9mg Walnut
Zinc 3.09mg 0.26mg Walnut
Copper 1.586mg 0.129mg Walnut
Manganese 3.414mg 0.187mg Walnut
Selenium 4.9µg 0.5µg Walnut
Vitamin A 20IU 952IU Chili pepper
Vitamin A RAE 1µg 48µg Chili pepper
Vitamin E 0.7mg 0.69mg Walnut
Vitamin C 1.3mg 143.7mg Chili pepper
Vitamin B1 0.341mg 0.072mg Walnut
Vitamin B2 0.15mg 0.086mg Walnut
Vitamin B3 1.125mg 1.244mg Chili pepper
Vitamin B5 0.57mg 0.201mg Walnut
Vitamin B6 0.537mg 0.506mg Walnut
Folate 98µg 23µg Walnut
Vitamin K 2.7µg 14µg Chili pepper
Tryptophan 0.17mg 0.026mg Walnut
Threonine 0.596mg 0.074mg Walnut
Isoleucine 0.625mg 0.065mg Walnut
Leucine 1.17mg 0.105mg Walnut
Lysine 0.424mg 0.089mg Walnut
Methionine 0.236mg 0.024mg Walnut
Phenylalanine 0.711mg 0.062mg Walnut
Valine 0.753mg 0.084mg Walnut
Histidine 0.391mg 0.041mg Walnut
Saturated Fat 6.126g 0.042g Chili pepper
Monounsaturated Fat 8.933g 0.024g Walnut
Polyunsaturated fat 47.174g 0.239g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut Chili pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
33%
Walnut
66%
Chili pepper
Minerals Daily Need Coverage Score
152%
Walnut
18%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Walnut
Walnut is lower in Sugar (difference - 2.69g)
Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Chili pepper
Chili pepper is lower in Saturated Fat (difference - 6.084g)
Which food is cheaper?
Chili pepper
Chili pepper is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.